# Jump Squat

URL: https://heatsy.app/ex/jump-squat

Also known as: Squat Jump, Jump Squats, Squat Jumps, Bodyweight Jump Squat, Plyo Squat, Plyometric Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand with feet shoulder-width apart and hands in front of your chest or at your sides.
2. Drop quickly into a quarter- to half-squat.
3. Jump straight up as high as you can, swinging the arms for drive.
4. Land softly on the balls of your feet, sink into the next squat and repeat.

### Cues

- Land quietly with bent knees.
- Keep the knees in line with the toes on landing.
- Reset between jumps if form breaks down.

### Common mistakes

- Landing stiff-legged.
- Knees caving in on the landing.
- Doing high reps when tired and landing sloppily.

## Variations

- [Weighted Jump Squat](https://heatsy.app/ex/weighted-jump-squat)

## Alternatives

- [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)