Calisthenics
Beginner week

Jump squat

  • Thighs
  • Glutes
  • Calves

A squat that ends in a jump, with a soft landing.

Jump squat: low squat, then jumping straight up.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand with your feet shoulder-width apart.
  2. Squat down until your thighs are about level with the floor.
  3. Jump straight up, swinging your arms.
  4. Land softly on the balls of your feet and go straight into the next squat.

Common mistakes

  • Landing with stiff legs. Bend your knees to soften the landing.
  • Knees caving inwards on landing. Keep them in line with your toes.
  • Rushing reps without control. Reset if you need to.

Easier or harder

EasierSquat
Harder

Pause for a second at the bottom of each squat before you jump.

In the plan

Beginner
Not used
Intermediate
Beginner week