Semi Squat Jump 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
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The semi squat jump is a bodyweight explosive exercise that primarily targets the quads while also engaging the glutes to generate upward power. It begins from a half-squat position, allowing you to load the leg muscles before driving forcefully into a vertical jump. By repeatedly landing back in the semi squat and immediately jumping again, the movement builds lower-body strength, speed, and power while reinforcing control and stability throughout the legs.
How to Perform
Position your feet about shoulder-width apart with your arms relaxed at your sides.
Drop into a partial squat by bending your knees and shifting your hips back, similar to beginning to sit down.
Maintain an upright chest, a straight spine, and your eyes facing forward.
Drive forcefully through the floor to launch your body upward with maximum height.
Lift your arms upward during the jump to support your upward momentum.
Return to the ground with a soft landing, settling back into the semi-squat to cushion the impact.
Rebound instantly from the landing by powering into the next jump without pausing.
Continue the sequence for the set duration or number of repetitions.
★ 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 a strong semi-squat loading position to generate more power in each jump.
Keep your knees aligned with your toes to protect the joints during takeoff and landing.
Land quietly to ensure you’re absorbing impact through the legs rather than the lower back.
Maintain core engagement to stabilize your torso throughout the movement.
Use rhythmic arm swings to help improve height and maintain momentum.
Push through the midfoot and forefoot for a more explosive upward drive.
Avoid sinking too deep between reps to keep the movement fast and reactive.
Keep your gaze forward to maintain balance and prevent rounding of the upper body.
Aim for consistent jump height rather than letting your jumps decrease as you fatigue.
Warm up your ankles and hips beforehand to reduce strain and improve explosiveness.
How Not to Perform
Do not let your knees collapse inward during takeoff or landing.
Do not land with straight, locked knees — absorb the impact with bent hips and knees.
Do not round your back or let your chest fall; keep a neutral spine.
Do not jump from your heels; drive through midfoot/forefoot for power.
Do not overuse your arms to lift — let the legs and glutes generate the force.
Do not sink excessively deep between reps, which kills explosiveness.
Do not hold your breath; keep a steady breathing rhythm to avoid tension.
Do not land loudly or stiffly — silent, controlled landings protect joints.
Do not rush progress; increase volume or intensity gradually to avoid overload.
Do not skip ankle, hip, and knee warm-ups — stiff joints reduce performance and raise injury risk.
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.
