Jump Squat

Muscles worked by the Jump Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

CalvesGastrocnemiusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Jump Squat

1. Stand with feet shoulder-width apart.
2. Drop into a quarter-squat with the arms back.
3. Explode upward, swinging the arms up and jumping as high as you can.
4. Land softly back into a quarter-squat to absorb impact.
5. Repeat without pausing for the prescribed reps.

Form tips

• Land softly with bent knees to absorb impact.
• Drive the arms up to add height to the jump.
• Keep the chest up — do not let the torso collapse.

At a glance

Jump Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Split Squat
• Front Squat
• Goblet Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "jump-squat",
  "name_en": "Jump Squat",
  "name_de": "Jump Squat",
  "name_es": "Sentadilla con Salto",
  "description_en": "A plyometric bodyweight squat where you explode upward into a vertical jump.",
  "description_de": "Eine plyometrische Körpergewichts-Kniebeuge mit explosivem Hochsprung.",
  "description_es": "Una sentadilla pliométrica con peso corporal donde explotas hacia arriba en un salto vertical.",
  "category": "plyometrics",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "hamstrings"
  ],
  "goals": [
    "power",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "conditioning"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with feet shoulder-width apart.",
    "Drop into a quarter-squat with the arms back.",
    "Explode upward, swinging the arms up and jumping as high as you can.",
    "Land softly back into a quarter-squat to absorb impact.",
    "Repeat without pausing for the prescribed reps."
  ],
  "instructions_de": [
    "Stehe schulterbreit.",
    "Gehe in eine Viertelhocke mit den Armen nach hinten.",
    "Explodiere nach oben, schwinge die Arme und springe so hoch wie möglich.",
    "Lande weich in einer Viertelhocke, um den Aufprall abzufangen.",
    "Wiederhole ohne Pause für die vorgegebene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Mantente con los pies a la anchura de los hombros.",
    "Baja a una media sentadilla con los brazos atrás.",
    "Explota hacia arriba, balanceando los brazos y saltando lo más alto posible.",
    "Aterriza suave en media sentadilla para absorber el impacto.",
    "Repite sin pausa el número de repeticiones indicado."
  ],
  "tips_en": [
    "Land softly with bent knees to absorb impact.",
    "Drive the arms up to add height to the jump.",
    "Keep the chest up — do not let the torso collapse."
  ],
  "tips_de": [
    "Lande weich mit gebeugten Knien.",
    "Schwinge die Arme nach oben, um Höhe zu gewinnen.",
    "Brust offen — Oberkörper nicht zusammenfallen lassen."
  ],
  "tips_es": [
    "Aterriza suave con las rodillas flexionadas.",
    "Lanza los brazos arriba para ganar altura en el salto.",
    "Mantén el pecho arriba — no dejes que el torso colapse."
  ],
  "met": 7.0,
  "images": {
    "flat": {
      "start": "images/flat/jump-squat-start.webp",
      "peak": "images/flat/jump-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "jump-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.