Exercise guide · Intermediate · Compound

Jump Squat: How to Do It & Muscles Worked

The jump squat is a plyometric exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves squatting down and then jumping explosively, making it effective for building lower body power and explosiveness.

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

How to do the jump squat

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Step 3: Jump explosively off the ground, extending your hips, knees, and ankles.
  4. Step 4: While in mid-air, quickly bring your arms forward for balance.
  5. Step 5: Land softly on the balls of your feet and immediately go into the next repetition.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the 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.

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.