How To Do Jump Squats

Jumping squats and performing plyometric jumps are basic drills that help improve agility and power in addition to helping improve their vertical jump. This is a common exercise that is used to develop proficiency with the vertical jump, high jump, long jump, and box jump as well as developing the fitness level.

There are two ways of executing this exercise: as a single exercise or as a combination of movements that include other movements before and after the jump.

These drills may be used by coaches to improve an athlete’s technique during the full squat lift. Squat jumps can be done in a small area with no equipment, which makes them a great exercise to include in-home workouts for their convenience.

You can incorporate high-intensity intervals into your cardio workouts by adding them to your routine. You will learn how to do the jump squats correctly and how to do any variations that you might feel like trying that are challenging but really work those muscles.

How To Do Jump Squats

The Step-By-Step Guide To Jump Squats

  • You should stand with your feet shoulder-width apart and with your knees slightly bent. With your head and neck in a neutral position, your shoulders should be directly over your hips. Make sure you have your arms extended at your sides. Make sure you have your chin tucked throughout the exercise. Distribute your weight evenly throughout both feet during the exercise. Place your feet firmly on the floor to create stability. You should keep your arms at your sides with your elbows bent at a slight angle. Engage your core while tensing your shoulders and hips. Begin each repetition from this position as a starting point guide as this is really important.
  • Maintain a neutral spine once you have gotten to this position, and bend your hips and knees, while maintaining a fairly vertical position for your shins. Then Reduce to a quarter squat position or a position where your legs are slightly above parallel. Ideally, you only want to lower to a position where you can maintain a level pelvis and a position in which you can maintain a vertical chest position. When lowering your arms, make sure your elbows are bent slightly so that your arms are long.
  • While you are squatting, allow your hands to travel behind your body as you lower down into the squat. The torso angle and the shin angle should remain relatively the same as when you started the exercise.
  • Pushing explosively through the ground is the best way to jump into the air. Swing your arms forward in tandem with straightening your legs. Your arms should be above your head with your upper arms aligned with your ears at the top of your jump, and your legs should be straight at the end of your jump.
  • It is very important that you land softly and evenly on the balls of your feet from your jump, and also that you evenly distribute your weight across each foot, bending your hips and knees to absorb force. In order to maintain your commitment to your toes, you should load your body weight into your midfoot and heel. You should align your knees over the tips of your toes. It is important to maintain a strong core throughout landing.

Health Benefits Of Jump Squats

Multiple muscle groups are worked by jump squats. In addition to its leg-focused exercises, the jump squat also targets your core and lower back muscles as well as your quadriceps, glutes, and hamstrings. In order to develop explosive power, you will need to perform jump squats.

It uses an explosive movement, which means the jump squats activate your muscles to their maximum capacity in a shorter amount of time.

Sprinters and marathon runners alike have found jump squats to be an effective cardio exercise to improve their explosive power. Jump squats are one of the most versatile exercises.

Using jump squats as a cardio exercise outside of the gym without requiring additional equipment is an easy way to get in a good workout. Aside from the normal jump squat, there are a few other variations of the exercise that you can try, including the box jump squat, the jump lunge.

By adding weights to the jump squat, you can increase the level of difficulty even further, and this will give you an even more challenging workout.

Mistakes People Make

There are a number of mistakes that people tend to make when doing jump squats and you need to be avoiding these. Failing to avoid these mistakes can result in serious injury or just not working the muscles out correctly at all.

After all, you want to benefit from doing jump squats and avoid poor form.

  • No Warmup – Exercises should not be performed with cold muscles. It is important to warm up your muscles by doing some cardio activities such as walking briskly, jogging, or jumping rope so your muscles have received blood flow. In the event that you haven’t warmed up properly before beginning a workout like jump squats, it would be pointless in order to attempt an explosive workout like that.
  • Hard Surface – Make sure that you are aware of your surroundings. In order to be comfortable with the exercises, you should avoid doing them on concrete and use a soft landing surface until you are comfortable with them. At the gym you will find they have softer mats that are perfect for jumping squats, so something similar to that surface would be good.
  • Overdoing It – When you find an exercise that is fun and well-received, it is more likely that you will continue doing it for a longer period of time. Don’t let your urges get the best of you in this case. If you’re using these drills on a regular basis, it might be advisable to avoid overuse or excessive pressure on your joints. Give yourself some time to rest!
  • Adding Extra Weight – Although adding more weight to your exercise routine can make it more difficult and therefore make you work harder, it does not always prove to be the best option. Adding weights immediately is not a good idea, as your muscles are being overused and you need to gain comfort with the exercise first, before even thinking about adding weight.

Safety Tips

Squat jumps should be avoided if you have any knee, ankle, hip, back, or neck conditions, and you can discuss this with your physician or physical therapist. You should probably avoid exercises such as squat jumps if you are advised to only do low-impact exercises.

You may experience a change in your balance during pregnancy due to the hormonal changes and changes to your body’s center of mass.

These are times when you should be avoiding any kind of jump squat as you really would be putting yourself at risk, so think about this before attempting this exercise as it is an explosive one.

When you are not suffering from any of these conditions, it is important to only do squat jumps every couple of days at the very least. This will allow your body to recover and allow the exercise to be the most effective.

You should never jump in a cluttered area without a traction surface underfoot. The area should not have anything in the way of obstructions. If you are doing squat jumps, do not let your pet or small child wander into the area so they won’t end up under your feet.


Now that you have read this guide, you will know exactly how to do a jump squat correctly. All that remains is for you to practice. In order to avoid causing yourself any harm, you should make sure that you avoid any of the common mistakes.

When you do the jumping squat, you are going to be doing the ultimate power-focused exercise and you will really feel your muscles working when you do it.

If you are going to do it from home you must check the safety measures, and if you are going to incorporate it into your training program make sure you have the right area to do it in.

Kevin Harris