Exercise guide · Intermediate · Cardio

Semi Squat Jump (Male): How to Do It & Muscles Worked

The semi squat jump is a plyometric exercise that targets the cardiovascular system while also engaging the quadriceps, hamstrings, and calves. It involves performing a partial squat followed by an explosive jump, making it effective for improving cardiovascular fitness, lower body power, and coordination.

Primary muscles
Not recorded
Secondary muscles
Hamstrings , Calves , Quads
Equipment
Body Weight
Level · type
Intermediate · Cardio
Demonstration of the semi squat jump (male)
Front view: muscles worked by the semi squat jump (male). Secondary: hamstrings, calves and quads.
Back view: muscles worked by the semi squat jump (male). Secondary: hamstrings, calves and quads.
Primary Secondary

How to do the semi squat jump (male)

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Bend your knees and lower your body into a squat position.
  3. Step 3: Jump explosively, extending your hips and knees while swinging your arms for momentum.
  4. Step 4: Land softly on the balls of your feet and immediately go into the next repetition.
  5. Step 5: Repeat for the desired number of repetitions.

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.