Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Overview
The jump squat adds an explosive element to the standard squat. You lower into a squat and then drive upward hard enough to leave the ground, landing softly and flowing into the next repetition. It is a bodyweight way to train power — moving your own weight quickly.
Because it involves jumping and landing, the jump squat is a higher-impact movement usually introduced once the basic squat feels comfortable. It develops the same thigh and hip muscles as the squat while adding an emphasis on speed and power.
The movement
- 1Start in a shoulder-width stance and lower into a shallow squat.
- 2Drive up explosively so your feet leave the floor.
- 3Land softly on the balls of your feet and bend the knees to absorb the landing.
- 4Flow smoothly into the next repetition.
Beginner notes
- Landing softly with bent knees helps absorb the impact quietly.
- Usually introduced after the basic squat feels comfortable.
- Quality of each jump matters more than piling on repetitions.
A note on training information
Where it’s used
Sports this relates to:
Basketball
A fast, dynamic team sport of running, jumping and quick decisions on court.
Volleyball
A non-contact team sport of rallies, jumps and teamwork — indoors or on the beach.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Wall sit
A holding exercise where you sit against a wall with no chair, holding a squat position still.
Explore across the knowledge base
Follow the threads that connect Jump squat to the rest of SocialSportHub.
Movement patterns
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
- Change of DirectionA planned redirection of the body from one movement vector to another, requiring an athlete to decelerate existing momentum and reaccelerate along a new line between two known points.
Sports science
- Energy systemsHow the body supplies energy for movement — the different pathways that power everything from an explosive jump to a long, steady run.
- ProprioceptionThe body’s internal sense of where its parts are and how they are moving — the awareness behind balance and coordinated movement.
- BiomechanicsThe study of how the body produces and controls movement — the mechanics behind every technique in sport.
- Reaction timeThe short delay between a signal and the start of the movement made in response to it.
- Range of motionHow far a joint can travel through its movement — the arc available at a joint, and the foundation of flexibility and mobility.
Recovery
Lifestyle
- At homeMovement you can do in your living room — from bodyweight strength to yoga — with little or no equipment.
- 15 minutesShort, focused bursts of movement you can fit into a spare 15 minutes, with no long session required.
- 5 minutesEven five minutes counts — a quick movement snack that breaks up sitting and keeps a little activity in a packed day.
- On a rainy dayIndoor options for wet weather — pool sessions, indoor courts, home routines and gym work when going out is off.
- EveningUsing the evening to be active after work, whether to unwind or fit in a proper session.