Squat Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Squat Jump is a dynamic bodyweight plyometric exercise that primarily targets the quads while also engaging the glutes and hamstrings to generate explosive upward power. Beginning from a standard squat position, you lower your hips back and down, then drive through your legs to leap off the ground, landing softly before repeating the movement. This exercise increases lower-body strength, enhances power output, and elevates heart rate, making it effective for athletic conditioning, fat burning, and overall lower-body development.
How to Perform
Stand with your feet shoulder-width apart, arms crossed over your chest, keeping your spine tall and your chest lifted.
Bend your knees and lower into a squat until your thighs reach at least parallel to the ground or the deepest position you can control.
As soon as you hit the bottom of the squat, drive forcefully through the balls of your feet and launch your body upward in a powerful jump.
Lift off the ground as high as you can while maintaining control, then prepare to land softly by letting your toes touch down first to absorb the impact.
The instant your feet make contact with the floor, transition directly into the next squat and continue the sequence smoothly for the required 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
Soften each landing by cushioning the impact—let your toes touch down first, then allow the rest of the foot and the knees to bend to absorb force.
Focus on a controlled roll from toes to heel as you land, keeping hips back and knees aligned over your toes to decrease jarring through the joints.
Treat squat jumps as a high-impact movement; if you have a history of knee or lower-back issues, reduce intensity, lower jump height, or switch to a low-impact alternative.
Stop immediately and avoid the exercise if you feel sharp pain, and seek professional guidance before resuming intense plyometrics.
How Not to Perform
Don’t rush the descent or bounce at the top—control the squat depth and explode only from a stable bottom position.
Don’t let your knees collapse inward on takeoff or landing; keep them tracking over your toes.
Don’t hinge excessively at the hips or lean your chest forward—stay more upright to target the quads.
Don’t land with locked knees or a stiff ankle; absorb impact by flexing ankles, knees, and hips.
Don’t use wild arm flails or excessive momentum; keep movements tight so the legs produce the power.
Don’t perform shallow half-squats—reach at least parallel to engage the quads effectively.
Don’t jump from the heels only or stay on your heels during takeoff; drive through the balls of the feet.
Don’t train through sharp knee or low-back pain; reduce intensity or switch to low-impact options.
Don’t do plyometrics on hard, slippery, or unstable surfaces that increase injury risk.
Don’t sacrifice form for reps—when technique breaks down, stop or lower the jump height to preserve power and safety.
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.
