Skip to content
wandelbar.app

how to do jump squats

Jump squats are an intermediate-level bodyweight exercise that primarily works your quads and glutes, with support from your hamstrings, calves. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesquads, glutes
also workshamstrings, calves
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your core engaged.
  3. Explosively jump up, extending your legs fully and swinging your arms up for momentum.
  4. Land softly back into the squat position with your knees bent and your hips pushed back. Repeat for the desired number of repetitions.

form tips from the wandelbar coaches

  • Land softly on your forefeet to reduce impact on your joints.
  • Ensure your knees are aligned with your toes when you squat to avoid strain.
  • Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.
jump squats bodyweight quads exercise — proper form demonstration
jump squats — correct starting position

similar bodyweight exercises

squats bodyweight glutes exercise — proper form demonstration squats burpees bodyweight abs exercise — proper form demonstration burpees lunges bodyweight glutes exercise — proper form demonstration lunges jumping jacks bodyweight calves exercise — proper form demonstration jumping jacks glute bridge bodyweight glutes exercise — proper form demonstration glute bridge high knees bodyweight hip flexors exercise — proper form demonstration high knees

never wonder what to train next

jump squats is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

Download on the App Store Get it on Google Play