Squat Jumps


  • Let's begin in a standing position. Body erect, feel slightly narrower than shoulder width, hands at your side and head forward.
  • Squat down, bending at your hips with your back straight and looking forward. Arms swung back.
  • With a quick pause at the bottom, push up with your feet into a jumping motion. Swing your hands from the back position to straight up in the air, reaching fully extended.
  • Pay close attention to your landing position as you can cause injury to your ankles and other areas. When landing, squat back to the lowered position and repeat.


  • It's is recommended that you wear proper footwear with good support.
Primary muscles Gluteus maximus Quads
Secondary muscles Hamstrings Erector spinae