jump squat

A upper legs exercise targeting the glutes, performed with body weight.

jump squat demonstration
jump squat — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do jump squat

  1. Stand with your feet shoulder-width apart.

  2. Lower your body into a squat position by bending your knees and pushing your hips back.

  3. Jump explosively off the ground, extending your hips, knees, and ankles.

  4. While in mid-air, quickly bring your arms forward for balance.

  5. Land softly on the balls of your feet and immediately go into the next repetition.

  6. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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assisted lying glutes stretch

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assisted lying gluteus and piriformis stretch

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band bent-over hip extension

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All upper legs exercises →

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