Jump Squat
Expert Advice
Use your arms to help propel you upwards and ensure a powerful jump. Keep the movement fluid to maximize explosive power.
How-to-do Steps
- Start with feet shoulder-width apart.
- Perform a regular squat, going as low as you can while keeping your heels on the ground.
- From the bottom of the squat, engage your core and jump up explosively.
- Swing your arms forward for momentum as you jump.
- Land back in the squat position, absorbing the impact through your legs.
- Repeat for the desired number of repetitions.
Track Jump Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Jump Squat primarily targets the Glutes, Quads, Calves, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Calves20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What does Jump Squat do for your body?
Jump Squat is a high-intensity cardio move that primarily works your glutes, quads, and calves. It elevates your heart rate while building muscular endurance in your lower body. No equipment needed and suitable for all levels.
How many calories does Jump Squat burn?
On average, Jump Squat burns roughly 105 to 140 calories in 10 minutes depending on your body weight and effort level. The harder you push the pace and the bigger your range of motion, the more calories you burn. This is a high-calorie burner compared to most bodyweight cardio moves.
How long should I do Jump Squat in a workout?
Jump Squat is high-intensity, so 20 to 30 seconds on with 10 to 15 seconds rest works well in an interval format. Do 4 to 6 rounds as part of a cardio circuit. It pairs well with other bodyweight exercises for a full session. Build your full cardio routine in the FitAI app.
