Bodyweight Jump Squat
Learn how to perform Bodyweight Jump Squat, a Legs exercise, with setup, breathing and common mistakes.
Bodyweight Jump Squat · Preview
Setup
Set your feet shoulder-width apart and settle into a light squat stance. Prepare your arms and torso together so you can control both the jump and the landing.
Start phase
Quickly bend your hips and knees, then drive hard through the floor to jump. Do not bounce only off your toes; push through the whole foot to rise straight up.
End phase
Land softly from the balls of your feet through your heels and sink back down. Absorb the landing with your knees and hips as you prepare for the next rep.
Target muscles
Feel your quads and glutes produce explosive power. A quiet, stable landing matters more than jump height for quality reps.
Common mistakes
A loud landing or knees collapsing inward sends the impact into your joints. Lower the jump height if needed and prioritize landing alignment and shock absorption.
Breathing
Exhale briefly as you jump and inhale as you land. Matching your breath to the movement keeps your reps from speeding up too much.
Coach tip
As fatigue builds, your landing usually breaks down before your jump height. Even if you have reps left, pause and reset when your landing starts to lose control.
