Conditioning · Aquatic Conditioning
Aquatic Squat Jump
The aquatic squat jump is a two-foot jump from a squat in a pool. It trains leg power and conditioning, with water reducing—but not eliminating—landing impact.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand in waist- to chest-deep water with your feet about shoulder-width apart.
- Lower your hips into a comfortable squat.
- Push through both feet to jump straight upward.
- Reach your feet toward the pool floor as you descend.
- Land on both feet with your hips and knees bending into a squat.
- Pause until your footing is steady to finish the repetition.
Form cues
- Keep your chest tall.
- Point your knees along your toes.
- Exhale as you push off.
Common mistakes
- Heels lifting during the squatUse a shallower squat that lets your heels stay planted before takeoff.
- Flailing your armsKeep your arms close to your sides rather than sweeping them widely through the water.
- Chasing maximum heightUse modest jumps that let you return to the same spot each time.
Safety
Slipping or landing unevenly can strain your ankles or knees, especially as you tire. Losing balance in water also creates a submersion risk.
- Use a supervised pool area with a nonslip floor.
- Choose a depth and squat range that keep your mouth and nose above water.
- Leave clear space around and above you, away from walls and other swimmers.
- End the set if fatigue makes your landings difficult to control.
If you have joint pain, balance problems, or difficulty staying upright in water, use non-jumping pool squats or get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count each jump and landing as one repetition.