Exercise guide · Advanced · Compound

Barbell Jump Squat: How to Do It & Muscles Worked

The barbell jump squat is a dynamic lower body exercise that combines the traditional squat with an explosive jump, performed while holding a barbell across the upper back. This exercise targets the glutes and also works the quadriceps, hamstrings, and calves.

Primary muscles
Glutes
Secondary muscles
Calves , Quads , Hamstrings
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell jump squat
Front view: muscles worked by the barbell jump squat. Primary: glutes. Secondary: calves, quads and hamstrings.
Back view: muscles worked by the barbell jump squat. Primary: glutes. Secondary: calves, quads and hamstrings.
Primary Secondary

How to do the barbell jump squat

  1. Step 1: Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Step 2: Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Step 3: Once you reach the bottom of the squat, explode upwards by jumping off the ground.
  4. Step 4: As you jump, extend your hips, knees, and ankles, pushing through your toes.
  5. Step 5: Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell jump squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Jump Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.