How to Do Jump Squats

Medically Reviewed by Poonam Sachdev on June 29, 2022
Written by Mallika Bhattacharya
6 min read

The jump squat is a dynamic strength training exercise that's easy yet powerful. Many athletes, bodybuilders, and sportspeople do it as a part of their training since it makes for an excellent high-intensity workout. This is because it drives both your upper and lower body muscles to work together at their full potential. 

Note that you use most of these muscles for carrying out activities like walking, jumping, climbing stairs, and lifting heavy objects. So, even if you just wish to move more easily, work faster in your daily life, or improve your overall health, you could try this exercise. Just make sure to perfect your jump squat form first. Otherwise, you may not benefit much from it and might even end up injuring yourself.

Jump squats, also called squat jumps, are a plyometric variation of the regular squat. This means it's a powerful exercise that trains your muscle to build strength and power at the same time. When done repeatedly without a pause, it also causes your heart rate to shoot up, making it a great cardiovascular exercise. While it has a beginner level of difficulty, it should only be done by those who know how to squat correctly or have been doing regular squats for many months.

The great thing about the jump squat exercise is that it can be done without any equipment even in a small space. You can do them as a stand-alone exercise or as part of a well-rounded workout. They also make a good option if you want to add high-intensity breaks between your cardio workouts. And if you're into sports or athletics, you could practice them to get better at your vertical jump, long jump, box jump, and high jump.

There are many muscles jump squats work when done correctly. The main ones are in your hip and lower body region. Even if your jump squat form is wrong, you would be able to target these muscles. But to do this exercise the right way, you also need to work on the muscles above your waist. 

So, to get the most benefits out of your jump squat routine, make sure you're able to work on all these muscles:

Glutes. Also called gluteus maximus (GM), this is the biggest and strongest muscle in your body. It makes up most of the shape of your hips and buttocks. 

This is an important muscle that controls the movement of your hips and thighs. It also helps you stay erect and assists you while jumping, running, and sprinting. When you perform a jump squat exercise, your glutes contract, which allows you to straighten up from your bent position and make the jump.

Quadriceps. The quadriceps femoris (quads) muscle group is located in the front of your thigh. It starts in your upper leg and goes all the way to your knees. Its main function is to help you flex your knees and straighten your legs. 

The quad muscle group has four heads, which include the rectus femoris, the vastus intermedius, the vastus medialis, and the vastus lateralis. While doing jump squats, all of these muscles work together to help you leap into the air.

Hamstrings. Your hamstrings are on the other side of your quadriceps, in the back of your thigh. Since they're located between the hip and the knee, they help in the movement of these body parts. 

Hamstrings are made up of three distinct muscles, the semitendinosus, the semimembranosus, and the biceps femoris. During a jump squat, these are the muscles that absorb the shock of your landing.

Abs. The abdominal muscles — abs for short — are in the front of your body. They start just under your ribs and end in your pelvic region. 

Your abs are made up of four muscle groups: internal oblique muscles, external oblique muscles, transversus abdominis, and rectus abdominis. These combine together to cover and support the internal organs in your abdomen. While doing a jump squat exercise, your abs get worked as you stretch your stomach.

Calves. Your calf muscle is present in the back of your lower leg. It's made up of two distinct muscles, the soleus and the gastrocnemius. These muscles help to move your foot, rotate your ankle, as well as support you when you stand. Doing jump squats can help activate your calf muscles, which then propel you upward.

Since jump squats put pressure on your joints, do them only when you have healthy hips, ankles, and knees. As a complete beginner, you should know how to do regular squats first. Only then, do jump squats by following these steps:

  • To start with, stand up straight with your feet hip-distance apart.
  • Keep your arms bent and hands in front of your shoulders.
  • Lower your body until your hips are below your knees.
  • Propel your body up and off the floor while bringing your arms above your head toward the ceiling.
  • Land softly on the balls of your feet with your arms bent.
  • Repeat as many times as is right for you.

Keep these points in mind to do the exercise safely:

  • Always warm up before starting the exercise to avoid overstraining your muscles.
  • Only squat down to a level that feels comfortable. Consider the level at which your knees and hips start hurting your endpoint.

You can modify your jump squat form and technique to make it either easier or harder for you. To find the exercise that's best suited to your fitness goals, you can practice any of these popular variations.

Barbell jump squat. Try placing a barbell at the back of your shoulders while doing jump squats to increase your lower body strength. 

Squat box jump. Rather than jumping upward, try jumping onto a box in front of you. This will strengthen your hips and improve your speed.

Sumo jump squats. Before you jump, keep your feet turned out at a 45° angle and shoulder-width apart, just like how sumos do. This posture will make your glutes and quads stronger.

Suspension squat jumps. Try practicing jump squats while pushing the handles of a suspension machine simultaneously. This is a good cardio workout for your arms, legs, and back. 

There are many benefits of jump squats. Regularly practice them using the correct technique to enjoy these positive effects on your health:

Increased lower body strength. Jump squats work on many of your lower body muscles, making them more toned and stronger. 

More agility and mobility. Regular jump squat practice can help you move more easily while keeping your body agile and active.

Good forweight loss. Being a high-intensity exercise, jump squats burn a lot of fats and calories, which can help you lose weight.

Improved measures of fitness. Jump squat training can help athletes improve their sprint time, vertical strength, and range of motion.

Helpful for children. By doing jump squats, kids can improve their balance as well as their kicking and running abilities.

While there are many benefits of the jump squat exercise, you can also face some risks if you perform it the wrong way. These are some of those mistakes that you should avoid to make your exercise safe and productive:

Squatting straight down. Make sure to sit back rather than dropping straight into a squat. This will put less pressure on your lower body.

Jumping on a hard surface. It’s best to do this exercise on a soft and flat surface like a mat, especially if you’re a beginner.

Using extra weight. Adding extra weight to your jump squats may not cause any harm. But studies show that it might not benefit you in any way.

Overdoing it. Since jump squats put a lot of pressure on your legs, overdoing them can hurt your knees and overstrain your lower body muscles.

If you have any injury or medical condition in your neck, hips, or lower body, talk to a certified personal trainer or your doctor before adding jump squats to your daily workout. Such a powerful exercise is also not recommended for pregnant women, since they already feel a lot of strain on their joints during this time.