Squats and lunges

Jump squats

Kit
No kit
Works
quads · glutes
Also
calves · hamstrings · core

Jump squats take the standard squat and add an explosive exit, so your legs produce force fast and absorb it on landing. They build power in the quads and glutes and push your breathing hard, which makes them a useful work movement in a circuit. Best if your knees and ankles are comfortable with plain squats and you have a little floor space.

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Form

How to do jump squats

  1. 1Stand with your feet about hip to shoulder width, toes pointing forward or slightly out, arms loose in front of you.
  2. 2Breathe in and bend at the hips and knees into a squat about halfway to three quarters deep, keeping your chest up and your heels down.
  3. 3Drive through the floor and jump, extending your hips, knees and ankles and exhaling as you leave the ground.
  4. 4Land on the balls of your feet and roll back to your heels, letting your knees and hips bend to soak up the impact quietly.
  5. 5Flow straight from the landing into the next squat, and slow the pace or pause standing tall if your landings get heavy or sloppy.

Watch for

Common mistakes

  • Landing with locked knees and a hard slap of the feet.

    Fix: Meet the floor with soft ankles and knees and let the squat continue down to absorb the landing.

  • Squatting so deep that each jump stalls at the bottom.

    Fix: Use a shallower dip, around halfway down, so you can reverse the movement quickly.

  • Knees caving inward on takeoff or landing.

    Fix: Press your knees out over your middle toes and keep your whole foot in contact with the floor as you drive up.

Variations

Easier and harder

EasierBodyweight squatNo kit
HarderPistol squat progressionNo kit

Sessions

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None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

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