How to do a Jump Squat
- Stand with feet shoulder-width apart and core braced.
- Lower into a squat, hips back and chest up.
- Explode upward, driving through your feet and extending fully.
- Land softly on the balls of your feet, rolling to flat.
- Absorb the landing by bending your knees back into a squat.
- Flow immediately into the next rep.
Keep in mind
- Land quietly — noise is the sound of a hard landing.
- Absorb every landing by sinking straight back into the squat.
- Swing your arms down as you sink and up as you jump.
- Extend the hips fully in the air: stand tall before you fold again.
Common mistakes
- Landing with straight legs — bend on contact and let the knees and hips soak it up.
- Landing flat-footed with a slap — touch down toes first, then roll to the heel.
- Losing depth as you tire — shorten the set instead of shrinking the squat.
Breathing
Breathe out on the jump and take a quick breath in as you sink for the next rep.
Take care
High impact: skip it on a hard floor with no shoes, and swap to a bodyweight squat if a knee, ankle or back complains.
Easier and harder
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