Jump Squats

An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning.

Legs Bodyweight Strength

Step by step

1. Stand with your feet shoulder-width apart and your arms relaxed at your sides.
2. Drop quickly into a quarter to half squat by bending your knees and pushing your hips back.
3. Swing your arms back as you lower to load momentum for the jump.
4. Explode upward by extending the hips, knees, and ankles all at once, throwing your arms up overhead.
5. Land softly with bent knees and immediately absorb back into the squat position to cushion the impact.
6. Reset for half a second at the bottom and launch into the next rep with the same explosive intent.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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