Jump Squat
Complete guide to Jump Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Jump Squat
Stand with your feet shoulder-width apart and toes turned slightly outward.
Engage your abs and take a breath.
Squat down until your thighs are roughly parallel with the floor.
Explosively drive through your heels to jump as high as possible, extending your arms overhead and exhale.
Land softly with your knees slightly bent and immediately descend into the next squat and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |