April 28, 2025, 11:59 am | Read time: 4 minutes
Jump squats combine traditional squats with an explosive jump, creating a mix of strength training and plyometric exercises. This combination quickly becomes a full-body workout with numerous benefits. FITBOOK author Tony Poland, with the help of fitness expert Markus Bremen, explains the specific advantages, key focus areas, and precise execution of the exercise.
Regular squats, which rightfully belong to the “Big 5,” work our glutes and thigh muscles — essentially the entire lower body. The core and abdominal muscles are also involved, primarily building strength and muscle mass. These are often performed with a barbell, but they can be done entirely without equipment. This sets the stage for jump squats, which are even more effective. Jump squats provide a variety of stimuli.
Overview
Muscles Activated by Jump Squats
The focus of jump squats remains on the leg muscles and the lower body. The quadriceps extend the knee during the push-up and jump, the gluteal muscles assist in straightening and jumping, and the hamstrings support and are involved in knee flexion. The calf muscles play a role, especially during takeoff and landing.
“The primary muscles are, of course, the gluteus maximus, quadriceps, hamstrings, and calves,” confirms personal trainer Markus Bremen. “The foot muscles also have a significant effect. They push you upward, and you land on them.”
The core, or midsection, also has a lot to do. Our abdominal muscles keep the torso stable during jumps and landings, and the back extensors help maintain the upper body and stabilize the spine. “You need core tension to transfer power and not collapse. The lower back extensors, abdominal muscles, and core muscles are important here,” the expert notes.
The hip flexor also supports by pulling up the legs, along with the shoulders and arms. These are passively activated when used for momentum and balance.
Benefits of Jump Squats
Jump squats are quite strenuous but extremely effective. They combine several components at once. First, they increase explosive power, or the ability to exert force quickly.
At the same time, they serve as effective leg and glute training, targeting thighs, glutes, and calves. The dynamic movement also raises the heart rate, intensifying endurance and stimulating fat burning.
The jump also has its effects. The core must ensure stabilization, strengthening the midsection, and improving posture. The combination of jumping and landing enhances coordination, reaction ability, and body control. Naturally, it also increases jumping power.
Markus Bremen summarizes: “On one hand, you improve force development or the ‘rate of force development.’ Additionally, explosive power is increased, as well as fitness and connective tissue fitness,” the expert says.
And since no equipment is needed for jump squats and only minimal space is required, they can be perfectly integrated into any workout — even at home. So, there are no excuses.
How to Do It: Proper Execution
Stand shoulder-width apart, with toes slightly pointing outward. Keep your back straight and look forward. And the arms? You can either cross them in front of your body or let them hang loosely.
Once in this starting position, go down into the squat. This means bending the knees while pushing the hips back. It’s important to keep the back straight and ensure the knees don’t extend past the toes. Go down until the thighs are at least parallel to the ground.
Then comes the jump, pushing explosively and with full force off the ground to spring straight up. The arms help with momentum and move upward.
Upon landing, try to come down as softly as possible, ideally rolling through the heel. The knees should be bent to cushion the landing.1 With a smooth and dynamic movement, proceed directly to the next jump squat.
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Beware of These Mistakes
There are several things to consider when doing this bodyweight exercise to avoid unnecessary injury risks and maximize its potential. Small mistakes reduce the effectiveness of exercises, including jump squats.
It’s crucial to perform a proper squat before jumping. At the lowest point, the hips should be below the knee joints. A half-movement results in a jump from a position that is too shallow, reducing effectiveness.
Additionally, ensure the knees don’t collapse inward during takeoff and landing, as this can be harmful to joints and ligaments over time. Be cautious when landing; if the legs are straight, the joints are unnecessarily stressed. Therefore, land with slightly bent knees!
Avoid a rounded back at any stage of the exercise. During execution, the back should always be straight or slightly arched, requiring enough core tension. Lastly, the arms must be used effectively, as they are essential for achieving enough height after the upward swing and maintaining full control and balance during landing.