Squat jumps are a high-intensity plyometric move that builds explosive power, strengthens the lower body, and fires up your metabolism—no equipment required. Here’s how to nail perfect form:
How to Do Squat Jump?
- Stand tall with feet shoulder-width apart, toes turned slightly out.
- Keep hands clasped at chest level or by your sides for balance.
- Hinge hips back & bend knees into a deep squat—knees never past toes.
- Chest up, core tight, weight in your heels.
- Explode upward, driving through heels and swinging arms for momentum.
- Land softly on mid-foot with knees slightly bent to absorb impact.
- Flow straight into the next squat and repeat for smooth reps.
What Muscles Does It Work?
- Quadriceps – primary drivers for the jump.
- Hamstrings – control descent and stabilize hips.
- Gluteus Maximus – hip extension & power.
- Calves – assist in take-off & landing.
- Core / ABS – maintain trunk stability during flight.
Add squat jumps to your HIIT or leg day for explosive strength and serious calorie burn. Maintain strict form to protect your knees and lower back.
