Which muscles does the jump squat work?

The jump squat mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the jump squat in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Jump Squat: how to do it and muscles worked

The jump squat mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the jump squat

1
Stand with feet shoulder-width apart, arms bent in front of you. Keep your chest up and core tight.
2
Lower into a quarter or half squat, then explode up, jumping as high as you can while swinging your arms. Land softly on the middle of your feet and sink into the next rep.
3
Land quietly with bent knees and pause briefly before the next jump. Breathe out as you jump and in as you land.

Form tip: Land softly and keep your knees in line with your toes; stop if your landing becomes noisy or sloppy.

Common questions

Which muscles does the jump squat work?: The jump squat mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the jump squat?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the jump squat in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.