# Weighted Jump Squat

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

Also known as: Barbell Jump Squat, Loaded Jump Squat, Dumbbell Jump Squat, Weighted Jump Squats, Jump Squat with Weight

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