How to do the Jumping Squats
Primary: Quads · also works Glutes, Hamstrings, Calves.
Jumping squats are a powerful lower body exercise that mainly targets the quadriceps, but also engages the glutes, hamstrings, and calves. This exercise is useful for building strength and explosiveness in the legs. It's often used in HIIT workouts and athletic training.
Step by step
- 1
Start by standing with your feet shoulder-width apart.
- 2
Lower yourself into a squat position, keeping your back straight and your knees behind your toes.
- 3
Push through your heels to jump up explosively.
- 4
Land softly back into the squat position and immediately go into the next jump.
Coaching cues
- Keep your core engaged throughout the movement for better stability.
- Make sure to land softly to reduce the impact on your knees.
- Use your arms to help propel you upwards and maintain balance.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Jumping Squats alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Jumping Squats work?
Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves
How many sets and reps of Jumping Squats should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Jumping Squats?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Duck Walks.
Is the Jumping Squats good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.