The jump squat adds an explosive jump to the standard squat pattern, genuinely building power alongside strength. This is the first plyometric (jumping/impact) exercise in this collection — it places real, additional load on the joints on landing, and is not appropriate for everyone. You should be able to comfortably perform the standard bodyweight squat with good technique before attempting this.
Plyometric (jumping) exercises place genuinely greater load on the joints than non-jumping movements and are not appropriate for everyone. This exercise does not treat any medical condition, and readiness for jumping exercise should reflect your actual current capacity, not a fixed timeline.
Exhale during the jump and inhale as you land and lower into the next repetition.
Sets
2-3 sets
Reps
6-10 repetitions
Duration
Under 15 minutes
Rest
60-90 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Return to the standard bodyweight squat without the jump, or reduce the number of repetitions.
Increase repetitions, increase jump height within a genuinely controlled range, or add a brief pause at the bottom before each jump.
Primary Muscles
Quadriceps, Gluteals
Secondary Muscles
Calves, Core
Movement Pattern
plyometric
This is a genuinely higher-impact exercise than the rest of this library. Land on a surface with adequate grip and avoid genuinely hard, unforgiving flooring where reasonably possible. Do not perform this exercise if you have significant joint pain, a current lower-limb injury, or have been advised to avoid high-impact activity. Stop immediately if pain, joint instability or concerning symptoms occur. If you are pregnant, have osteoporosis or a history of fragility fracture, or have a joint replacement, discuss whether jumping exercises are appropriate for you with your doctor first.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner or intermediate exerciser?
This is classified as intermediate. If it feels too demanding at first, use the regression above and progress once it feels controlled.
References