Legs · Calisthenics
Jump Squat - The complete guide
The jump squat adds explosiveness to the regular squat - a plyometric exercise that builds power output and explosive leg strength, not just raw strength.
How to perform it
- 1Start in a regular squat position with feet shoulder-width apart
- 2Lower into a parallel squat depth
- 3Explode upward by driving through your heels and extending hip, knee and ankle
- 4Land softly with bent knees to absorb the impact
- 5Go directly into the next squat without stiffening on the landing
Common mistakes
⚠️ Landing stiff with straight knees, unnecessarily straining the joints
⚠️ Incomplete squat depth before the jump
⚠️ Knees caving inward on landing instead of tracking over the toes
Progression - the path to mastering it
1. Solid squat with full depth 3x15
2. Jump squat with low height
3. Jump squat with maximum height
4. Jump squat with a brief pause at the bottom between reps
5. Single-leg jump squat attempts
FAQ
How many reps and sets are appropriate?
3-5 sets of 6-10 reps with full effort on each jump - jump squats are a power exercise, so quality and explosiveness matter more than high rep counts.
Why do my knees hurt after jump squats?
Usually a stiff landing or insufficient warm-up - focus on a soft, controlled landing and warm up the ankles and knees thoroughly first.
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