Squat Jump

The Jump Squat is an excellent bodyweight exercise for improving cardiovascular fitness and conditioning.

If you want to tone your thighs, hamstrings, butt, drop that body fat, develop explosive power and cardiovascular conditioning, then the Jump Squat is the exercise for you.

All you just need your bodyweight and a small area to carry out this movement.

Squat Jumps

You can also use this exercise as part of a circuit training regime.

Depending on how fit you are, you can increase intensity by increasing the height you attain on the jump portion of the movement and taking short breaks between sets.

If you are just starting out, make sure you become competent at performing at least 50 body weight squats before you move onto the jump squat.

If you have knee problems, check with your health professional before performing this exercise.

If you wish to make the exercise more challenging, use an exercise band or dumbbells to increase resistance.


Benefits of Jump Squats

There are many benefits to doing the Jump Squat.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves cardiovascular health making the heart work more efficiently and deliver more oxygen to your blood stream and muscles.
  • Increase lean muscle mass that helps burn off excessive calories.
  • Elevates metabolic rate.
  • Help you relax by releasing endorphins that helps to relieve pain and deliver a natural high.
  • Lowers the amount of body fat
  • Improves bone strength and density preventing osteoarthritis from occurring.

Performance Related Benefits:

  • Improves endurance and stamina in other activities such as football and track and field.
  • Increases explosive power.
  • Improves vertical leap

How to do the Jump Squat

  • Stand straight with your feet hip-width apart, legs slightly bent at the knee.
  • Keep your back straight, your core engaged and chest up.
  • Lower yourself into a squat position and let your arms swings back past the hips.
  • Breathe in through the mouth.
  • Place the weight of your body on the balls of the feet.
  • Explode straight into the air with a jumping motion and breathe out.
  • While in the air, swing your arms forward and high into the air to gain more height.
  • Land with your feet on the ground with your knees slightly bent.
  • Lower yourself into a squat position and perform another repetition.

Jump Squat Dos

  • Land on your feet followed with a slight bend in your knees to protect your knee joints.
  • Focus on technique before speed.
  • Bend your knees to absorb the impact when landing on your feet.
  • Keep your straight and chest up during the movement.
  • Keep your knees in line with your feet.

Jump Squat Don’ts

  • Don’t lock out the knees when landing back on the ground.
  • Do not let your back and shoulders become rounded during the movement.
  • Don’t let your knees extend over your toes.
  • Do not perform this movement if you have knee problems.


Join Our Newsletter
I agree to have my personal information transfered to MailChimp ( more information )
Join over 3.000 visitors who are receiving our newsletter and learn how to lose weight manage stress and become a better person.
We hate spam. Your email address will not be sold or shared with anyone else.