WhatWorksWhat.
Quads

Jump Squat

A sharp burst of effort from the legs and hips — like trying to drive the floor away from you as fast as possible.

Complexity · Lowplyometricintermediate+Bodyweight
  • Calves
  • Glutes
  • Hamstrings
  • Quads
  • Quads - Middle quad
  • Quads - Outer quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Not hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

2:00· National Academy of Sports Medicine

How to do a Squat Jump | Proper Form & Technique

Feet shoulder-width. Descend into a quarter-squat — not full depth, which bleeds peak power. Drive through the floor as hard as possible, pushing it away from you. Leave the ground. Land with soft knees, roll through the foot, and absorb the force over a full 0.3–0.5 seconds by bending the knees. Reset or immediately go into the next rep for a reactive drill.

Common mistakes

  • Squatting too deep before jumping — power output drops sharply below ~60° of knee flexion for most people.
  • Landing stiff-legged — absorb the impact; do not stop suddenly.
  • Letting the knees cave on landing.

Where you should feel it

A sharp burst of effort from the legs and hips — like trying to drive the floor away from you as fast as possible.

Injury risk · 3/10

SafetyOnly add load after landing mechanics are clean. Knee or ankle soreness on landing means form is breaking down — regress.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. Progress toBroad jumpDirects the force horizontally — different power plane.
  2. Progress toBox jumpAdds a height target and teaches landing on an elevated surface.
  3. You're hereJump Squat
  4. Step back toGoblet squatBuild the squat pattern first before making it explosive.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Continuous (reactive) jump squats

    Minimal ground contact each rep — true stretch-shortening cycle training.

    100% on target

    On target

    Same target, minor adjustment.

  • Dumbbell jump squat

    5–15 kg each hand adds overload without changing the pattern.

    85% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

The lowest-barrier entry to plyometric training: no equipment, no box height to misjudge. Even 6–8 weeks of jump squat work meaningfully improves vertical jump height and reactive strength in untrained individuals.

Evidence