Muscles worked
Glutes, quads, calves, core.
Why squat jumps works
A regular squat builds strength, but a squat jump adds a speed component — training your muscles to produce force quickly rather than just maximally. That combination of strength and speed is what's usually meant by "power," and it's a quality that slow strength training alone doesn't fully develop.
How to do squat jumps
- Stand with feet shoulder-width apart.
- Squat down to about parallel.
- Drive up explosively and jump off the floor.
- Reach tall at the top.
- Land softly and sink straight into the next squat.
Form tips
- Absorb each landing by bending into the next squat.
- Keep your chest up.
- Land quietly through the whole foot.
Common mistakes
- Landing hard with straight legs.
- Knees caving in.
- Half-squatting before jumping.
Who should modify or avoid this
The repeated jumping impact is significant, so anyone with knee pain, ankle issues, or who is newer to training should master bodyweight squats first and build landing mechanics with lower-impact jumps before adding squat jumps.
Sets and reps
3 sets of 10–15 reps. Rest fully between sets for power.
Variations & progressions
- Easier: bodyweight squats (no jump).
- Harder: tuck jumps or add a pause at the bottom.
- Combine with regular squats.
Looking for a full routine? Try our beginner bodyweight workout.