Freehand Jump Squat

Freehand Jump Squat is a plyometrics – vertical jump exercise involving Quadriceps, Gluteus maximus, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus, Gastrocnemius
Secondary muscles: Hamstring, Soleus, Abdominals
Exercise type: Plyometrics – vertical jump

Exercise technique

Arms
Cross your arms over your chest.
Feet
Place your feet shoulder-width apart.
Preparation squat
Bend your hips and knees to a depth you can control.
Push
Push quickly against the floor to jump vertically.
Flight
Keep your feet beneath your body.
Land
Bend your knees and hips as contact moves from the forefeet toward the heels.
Reset
After a balanced landing, squat and jump again.

Key technique points

Do not use arm swing for assistance.
Do not jump sideways or forward.
Do not land with stiff knees.
Do not let your knees collapse inward.
Choose jump height according to landing control.
Stop linked repetitions if you lose balance.

Common mistakes

Swinging the arms

This changes the force pattern of the crossed-arm variation.

Flying forward

The landing center moves away from the starting base.

Landing stiffly

The knees and hips provide less braking.

Narrowing the feet

The next landing has a smaller support base.

Collapsing with fatigue

The next jump begins from an uncontrolled bottom position.

Throwing the head back

This changes torso alignment during flight.

Frequently asked questions