Jump squat: technique and tips for doing it right

How to properly do a jump squat? What are the benefits on the body? What muscles are working? We explain everything about the jump squat exercise.

Main variation of squat classic, the jump squat is an easy exercise that does not require any hardware . Find out all about the jump squat, perfect for toned legs and shapely buttocks.

What are the benefits of the jump squat?

The jump squat combines the benefits of the squat with the benefits of jumping. Thus, in addition to strengthening the buttocks and legs, the jump squat allows you to gain in explosiveness, speed and tone. Because it is an exercise in movement, the jump squat will also improve your balance and mobility, while adding a cardio dimension . The cardiovascular system is solicited and will lead to a high energy expenditure , perfect for losing calories.

What muscles work in the jump squat?

These are the lower body muscles that work during a jump squat, namely the quadriceps (at the front of the thighs), the hamstrings (at the back of the thighs), the glutes and the calves. The abs are also solicited during a jump squat because sheathing is necessary to guarantee a straight back and a successful position.

How to properly do a jump squat?

For do a good jump squat , here are the four steps to follow.

  • Stand with your feet shoulder-width apart and your arms along your body.
  • Inhale then do a classic squat by pushing your pelvis backwards. The thighs should be parallel to the ground and the arms can be placed forward to improve balance.
  • Exhale as you leap vertically to jump as high as possible. The arms are stretched behind the body to help when jumping.
  • When landing, be sure to land on the front of your feet before putting your heels down and bend your legs to absorb the shock as much as possible. Without break time, chain the repetitions to work the cardio.

The half-turn jump squat

This exercise uses the same movements as the classic jump squat, with the difference that you have to do a half turn when jumping. You will work more on your balance with the half-turn jump squat.

Le jump squat box 


Also called box jump, this exercise consists of standing on a box (whose size varies according to the levels from 50 to 75 cm) during the jump. This variation will improve explosiveness, speed, strength and coordination.

The side jump squat

Unlike the classic jump squat, the jump in this variation is not done vertically but to the side. The advantage of this exercise is that it allows you to push more on one leg, depending on the side worked. Perfect for targeting muscles to develop or rebalancing muscle mass.

Source journaldesfemmes.fr