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Gymnastics

Squat-On Vault

The squat-on vault is a gymnastics drill in which you spring onto a box, supporting yourself on your hands before landing in a squat. It develops leg power, arm support, and coordinated takeoff.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Approach the springboard with a short, controlled run.
  2. Hurdle from one foot onto the springboard with both feet together.
  3. Rebound upward from the springboard toward the box.
  4. Place your palms shoulder-width apart on top of the box.
  5. Push through straight arms to lift your hips.
  6. Draw your knees toward your chest with your feet traveling between your hands.
  7. Place both feet on the box in a balanced squat.
  8. Return to the floor using the designated step-down route.

Form cues

  • Watch your hand contact spot.
  • Keep your shoulders active.
  • Keep your knees inside your elbows.
  • Make your foot contact quiet.

Common mistakes

  • Reaching forward without enough liftPractice a more upward springboard rebound before attempting the full movement again.
  • Tucking before establishing hand supportEstablish firm pressure through your palms before drawing your legs underneath you.
  • Carrying too much speed onto the boxShorten your approach so you can stop securely on top rather than pitching forward.

Safety

Missed hand contact or feet catching the box can cause a forward fall, including head or neck injury. Collapsing arm support can overload the wrists, elbows, or shoulders.

  • Practice only under qualified gymnastics supervision, with appropriate spotting for your progression.
  • Have the box height, springboard distance, secured landing mats, and step-down route checked before starting.
  • Stop the approach if your hurdle is mistimed; do not force an attempt from a poor takeoff.
  • End the set when fatigue makes your arm support or foot clearance unreliable.

Choose preparatory drills or seek professional advice first if you have wrist, shoulder, knee, or ankle pain, or cannot comfortably support your weight through your hands.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Calves
  • Front Delts
  • Hamstrings

Equipment

  • Gymnastics Landing Mat
  • Vault Springboard
  • Vaulting Box

Sets and reps

Sets
3–4
Target
2–4 reps
Rest
2 min

Reset fully between attempts; this is skill practice rather than a continuous conditioning set.

Variations

Easier

Harder