Jump Squat

Technique

Perform a standard squat descent, then explode upward at the top, leaving the ground. Land softly by bending your knees to absorb impact and immediately descend into the next rep. Keep your core braced throughout the movement.

Steps

1. Stand with your feet about shoulder-width apart
2. Brace your core and descend into a squat
3. Drive forcefully through your feet and jump upward
4. Land softly on both feet with your knees tracking over your toes
5. Bend your hips and knees to flow into the next squat

Common mistakes

• Allowing the knees to cave inward during takeoff or landing
• Landing with stiff knees instead of absorbing the impact
• Rounding the lower back during the squat descent
• Pausing upright between repetitions instead of transitioning into the next squat

Variations

• Pause jump squat
• Quarter jump squat
• 180-degree jump squat
• Resistance-band jump squat

FAQ