Body weight
Squat jump
Squat jump mainly works your quads and glutes. It also helps your calves, hamstrings, and abs.
Step by step
- Sit your hips back into a quarter squat.
- Swing your arms and jump up as high as possible.
- Land softly on bent knees and reset.
What you should feel
Power in your thighs and glutes as you explode up; your knees and lower back should not hurt on landing.
Common mistake
Landing stiff with straight legs; bend your hips and knees to soak up the landing quietly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Tuck jumpQuads, Hip flexors
Diagonal boundQuads, GlutesQuestions
What muscles does the squat jump work?
Squat jump mainly works your quads and glutes. It also helps your calves, hamstrings, and abs.
Can I do the squat jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the squat jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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