90-Degree Jump Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 90-Degree Jump Squat is a bodyweight plyometric exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. It involves a controlled squat followed by an explosive jump, emphasizing lower-body power, strength, and coordination. This exercise enhances athletic performance, increases vertical jump height, and improves overall lower-body conditioning without the need for any equipment.
How to Perform
Stand with your feet shoulder-width apart, toes slightly pointed outward, and arms relaxed at your sides.
Engage your core and keep your chest upright as you lower into a squat until your thighs are parallel to the ground or form a 90-degree angle at the knees.
Swing your arms back slightly to generate momentum while keeping your weight on your heels.
Explosively push through your heels to jump straight up as high as possible, fully extending your hips, knees, and ankles.
Swing your arms forward to help propel your jump and maintain balance in the air.
Land softly on the balls of your feet, immediately bending your knees to absorb the impact and return to the 90-degree squat position.
Reset your posture briefly, ensuring your chest stays upright and your core engaged before performing the next repetition.
Repeat the movement for the desired number of repetitions, maintaining controlled, explosive motion throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on landing softly to reduce impact on the knees and joints.
Keep your chest upright and core engaged throughout the movement.
Drive through your heels to maximize quad and glute activation.
Avoid letting your knees collapse inward during the squat and jump.
Use controlled, explosive movements rather than rushing through repetitions.
Maintain proper 90-degree squat depth for full effectiveness.
Swing your arms naturally to assist with jump height and balance.
Do not let your lower back arch excessively during the squat.
Pause briefly at the bottom to ensure proper form before jumping.
Ensure even weight distribution on both feet to prevent imbalance.
How Not to Perform
Do not let your knees cave inward during the squat or jump.
Avoid landing flat-footed or with stiff legs to prevent joint strain.
Do not lean your chest forward excessively, which reduces quad engagement.
Avoid using your lower back to lift instead of driving through the legs.
Do not rush the repetitions; maintain controlled, explosive motion.
Avoid shallow squats that do not reach the 90-degree knee angle.
Do not hold your breath; keep breathing steadily throughout.
Avoid uneven weight distribution between feet to prevent imbalance.
Do not lock your knees at the top of the jump, which wastes energy.
Avoid flailing arms; use them to aid jump and maintain balance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
