Weighted Jump Squat
Weighted Jump Squat is a loaded plyometric exercise - squat 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: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Soleus, Abdominals
- Exercise type
- Loaded plyometric exercise - squat jump
Exercise technique
- Load choice
Use a light bar that does not substantially reduce jump speed.
- Carry
Secure the bar on the upper-back muscles.
- Base
Stand slightly wider than shoulder width.
- Countermovement
Briefly bend hips and knees.
- Jump
Push strongly into the floor and extend hips, knees and ankles.
- Land
Land softly in the same stance and absorb impact through the legs.
- Reset
Stop any bar swing before preparing the next repetition.
Key technique points
- Do not let the bar bounce off your shoulders.
- Do not use your heavy squat load.
- Do not place the bar on your neck.
- Bend knees and hips together on landing.
- Rise vertically rather than jumping forward.
- Do not repeat after losing a balanced landing.
Common mistakes
Heavy bar
Jump speed and landing control decrease.
Bar leaving the shoulders
The returning load creates additional impact.
Straight-leg landing
Lower-body braking contribution decreases.
Forward flight
The load moves ahead of the base.
Narrowing the landing stance
The balance area shrinks.
Uncontrolled series rhythm
Bar swing accumulates into the next jump.
Frequently asked questions
Weighted Jump Squat: why is “Heavy bar” a mistake?
Jump speed and landing control decrease.
Weighted Jump Squat: why is “Bar leaving the shoulders” a mistake?
The returning load creates additional impact.
Weighted Jump Squat: why is “Straight-leg landing” a mistake?
Lower-body braking contribution decreases.
Weighted Jump Squat: why is “Forward flight” a mistake?
The load moves ahead of the base.
Weighted Jump Squat: why is “Narrowing the landing stance” a mistake?
The balance area shrinks.
Weighted Jump Squat: why is “Uncontrolled series rhythm” a mistake?
Bar swing accumulates into the next jump.
What should I focus on when doing Weighted Jump Squat?
Do not let the bar bounce off your shoulders. Do not use your heavy squat load. Do not place the bar on your neck. Bend knees and hips together on landing. Rise vertically rather than jumping forward. Do not repeat after losing a balanced landing.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.