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Squat Bodyweight Beginner Video

How to do the Plyometric Squat Jump

Primary: Glutes.

Explosive jump from a deep squat position.

Demo video: Plyometric Squat Jump · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lower into a squat.

  2. 2

    Explode upward, jumping as high as you can.

  3. 3

    Land softly back into the squat position.

Coaching cues

  • Land on the balls of your feet.
  • Use your arms for momentum.
  • Maintain control.

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: high Knee stress: high Spine load: moderate Home-friendly

Plyometric Squat Jump alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bodyweight SquatBodyweight · beginner Chair SquatBodyweight · beginner Jump SquatBodyweight · intermediate Pistol SquatBodyweight · advanced Pile SquatsBodyweight · beginner Squat Pulses (Bodyweight)Bodyweight · beginner

Frequently asked questions

What muscles does the Plyometric Squat Jump work?

Primary: Glutes.

How many sets and reps of Plyometric Squat Jump should I do?

For muscle: 3–4 sets of 12–16 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 Plyometric Squat Jump?

Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Jump Squat, Pistol Squat, Pile Squats, Squat Pulses (Bodyweight).

Is the Plyometric Squat Jump good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.