Jump Squat

Learn how to do Jump Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 8 Quadriceps GlutesHamstringsCalves No equipment

Jump Squat is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 8, meaning a 70 kg person burns approximately 280 kcal in a 30-minute session.

How to Do Jump Squat

How to perform this exercise correctly

1 - Stand with your legs at shoulder width and toes slightly pointed outward.

2 - Your back should be slightly arched and your glutes slightly pushed back.

3 - Your arms are extended in front of you.

Nice, you're in the starting position

4 - Now, keeping this position, bend your legs while pushing your glutes back. Don't forget to breathe in.

5 - While controlling the movement, push through your legs to jump as high as possible.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

280 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Jump Squat

Type: No equipment exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Calves
MET value: 8
Calories (30 min, 70 kg): ≈ 280 cal
Video quality: 4K with male and female demonstrations

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FAQ: Jump Squat

What muscles does Jump Squat work?

Jump Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.

How do you do Jump Squat correctly?

How to perform this exercise correctly 1 - Stand with your legs at shoulder width and toes slightly pointed outward. 2 - Your back should be slightly

Is Jump Squat good for beginners?

Jump Squat has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Jump Squat?

Jump Squat requires: No equipment.

What are the benefits of Jump Squat?

Jump Squat strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Jump Squat?

Similar exercises to Jump Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Jump Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Jump Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Jump Squat uses No equipment, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.