Squat Jump
Squat Jump is a plyometric power – 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: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Core muscles
- Exercise type
- Plyometric power – vertical jump
Exercise technique
- Stance
Stand with your feet shoulder-width apart and look straight ahead.
- Prepare
Move your hips back into a comfortable quarter or half squat.
- Arms
Bring your arms back to prepare for takeoff.
- Jump
Swing your arms upward as you rapidly extend your hips, knees and ankles.
- Flight
Keep your torso extended and bring your feet back to landing width.
- Land
Make soft forefoot contact, then lower your heels and absorb the impact through your hips and knees.
- Reset
Regain balance and prepare for the next jump from the same starting position.
Key technique points
- Land quietly.
- Keep your knees pointing in the same direction as your feet.
- Move your hips back on landing.
- Reset between repetitions for maximum quality.
- Jump vertically.
- End the set if fatigue compromises your landing.
Common mistakes
Landing with straight knees
Do not absorb landing force without bending your legs.
Collapsing inward
Do not bring your knees together during takeoff or landing.
Jumping forward
Do not turn a vertical-power exercise into a forward leap.
Starting too deep
Do not pause at a depth that is unnecessary for a quick jump.
Striking the heels
Do not make hard initial contact through your heels.
Bouncing continuously
If you lose balance, reset before starting another repetition.
Frequently asked questions
Squat Jump: why is “Landing with straight knees” a mistake?
Do not absorb landing force without bending your legs.
Squat Jump: why is “Collapsing inward” a mistake?
Do not bring your knees together during takeoff or landing.
Squat Jump: why is “Jumping forward” a mistake?
Do not turn a vertical-power exercise into a forward leap.
Squat Jump: why is “Starting too deep” a mistake?
Do not pause at a depth that is unnecessary for a quick jump.
Squat Jump: why is “Striking the heels” a mistake?
Do not make hard initial contact through your heels.
Squat Jump: why is “Bouncing continuously” a mistake?
If you lose balance, reset before starting another repetition.
What should I focus on when doing Squat Jump?
Land quietly. Keep your knees pointing in the same direction as your feet. Move your hips back on landing. Reset between repetitions for maximum quality. Jump vertically. End the set if fatigue compromises your 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.