Functional Fitness · Conditioning · Calisthenics
Squat Jump
The squat jump is a bodyweight squat followed by a vertical jump. It trains explosive leg power and controlled landings.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart, toes turned slightly outward.
- Lower into a comfortable partial squat with your arms behind you.
- Jump straight up by extending your legs, swinging your arms forward to help lift you.
- Land on both feet with your hips and knees bending into a shallow squat.
- Stand upright once your balance is steady.
Form cues
- Keep your belly firm.
- Look ahead, not at your feet.
- Push evenly through both feet.
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes during takeoff and landing.
- Forcing a deep squatUse a squat depth that lets you reverse direction smoothly without rounding your back.
- Drifting forwardAim to land where you started rather than jumping for distance.
Safety
Stiff or unstable landings can strain your knees or ankles. Repeated impacts become harder to control as fatigue builds.
- Use a level, nonslip surface with clear floor space and overhead clearance.
- Warm up with controlled bodyweight squats and a few low practice jumps.
- Start with low jumps before increasing height.
- End the set when landings become loud or your balance deteriorates.
If you have joint pain, a recent lower-body injury, or difficulty landing steadily, use non-jumping squats and seek advice before adding impact.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Prioritize consistent jump height and landing control rather than speed or exhaustion.