Exercise · squat
Jump squat
Jump squat is an intermediate squat movement that trains quads, glutes, calves, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 6–10 reps, tempo explosive.
The most common mistake is landing stiff-legged with knees caving in. If no equipment or the movement itself doesn't suit you, Bodyweight squat or Hindu squat (baithak) or Skipping rope cover the same pattern. It's usually held back for knee, back, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Squat to quarter depth and jump explosively | थोड़ा बैठो और ज़ोर से कूदो |
| 2 | Land softly on the balls of the feet, knees bent | धीरे से उतरो, घुटने मुड़े रहें |
| 3 | Reset between reps; quality over speed | हर रेप के बाद रुक कर सेट हो जाओ |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for knee, back, hypertension, pregnancy issues. Search "jump squat landing form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Jump squat work?
- Jump squat primarily trains quads, glutes, calves, using a squat pattern with no equipment.
- What's the most common mistake with Jump squat?
- Landing stiff-legged with knees caving in
- What can I do instead of Jump squat?
- The closest substitutes in this database are bodyweight squat, hindu squat baithak, skipping rope, which train the same pattern with different equipment.