Jump Squats: How to Do It, Muscles Worked & Benefits

intermediateHomebodyweightQuads

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Jump squats add an explosive jump to the bodyweight squat. They build power in the legs and glutes, burn a lot of energy and are great for athletes and for fat-loss circuits.

Primary musclesQuads

SecondaryCalves, Glutes, Hamstrings

Equipmentbodyweight

Levelintermediate

Typecompound

Movementpush

WhereHome

What is the jump squats?

Jump squats add an explosive jump to the bodyweight squat. They build power in the legs and glutes, burn a lot of energy and are great for athletes and for fat-loss circuits.

The jump squats is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the jump squats are the quads, with help from the calves, glutes, hamstrings.

Quads (primary)

The quadriceps are the four muscles on the front of the thigh. They straighten the knee and are the main movers when you stand up from a squat, climb stairs or jump.

Calves (secondary)

The calves are made of the gastrocnemius (the visible upper part) and the soleus (underneath). They point the foot and are essential for walking, running and jumping.

Glutes (secondary)

The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.

Hamstrings (secondary)

The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.

How to do the jump squats: step by step

Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the jump squats

Builds explosive leg power
High calorie burn
Strengthens tendons and improves landing mechanics
No equipment

Like all resistance training, the jump squats also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Landing with locked knees
Knees caving inward on landing
Not squatting low before the jump
Doing too many reps with poor form

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Land softly and sink straight into the next squat
Swing the arms to help the jump
Keep reps quality-first: stop when the jump gets small
Avoid if you have knee pain; use regular squats instead

How to breathe

Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	Skip until you can do 20 squats	60–90 sec	2× per week
Intermediate	3 × 8–10	60–120 sec	2× per week
Advanced	4 × 12–15	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Bodyweight Squats
Squat with a calf raise

Make it harder

Tuck jumps
Pause jump squats

Jump Squats for men and women

The technique of the jump squats is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the jump squats work?

The jump squats mainly works the quads, with the calves, glutes, hamstrings helping.

Is the jump squats good for beginners?

It is rated intermediate. Beginners should start with an easier variation such as Bodyweight Squats and build up.

How many sets and reps of the jump squats should I do?

Beginners: Skip until you can do 20 squats. Intermediate: 3 × 8–10. Advanced: 4 × 12–15. Train each muscle group about twice per week.

Can I do the jump squats at home?

Yes, it needs little or no equipment.

How often should I train with the jump squats?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

In a reverse lunge you step backward instead of forward.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.