Weighted Jump Squat

Body region

• Legs
• Glutes

Equipment

• Barbell or Dumbbells

Technique

1. Hold a light dumbbell in each hand at your sides, or a barbell on your upper back, with the feet shoulder-width apart.
2. Drop into a quarter to half squat and jump straight up as fast as you can without letting the load swing.
3. Land softly on the balls of the feet with bent knees and absorb the load.
4. Reset between reps and keep the load light.

Cues

• Use a load of about 20 to 30 percent of your max squat.
• Land quietly and absorb the landing.

Common mistakes

• Using too heavy a load so the jump is slow.
• Landing stiff-legged with a barbell on the back, which jars the spine.
• The knees caving in.

Alternatives

• Bodyweight Squat
• Barbell Back Squat