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Legs Workout (12) – Squat Jump

January 30th, 2012 · 2 Comments ·


Squat jump or jump squat is an exercise using your body weight without the need of extra equipment. This exercise will work on your calves, glutes, hamstrings and thighs. The key difference between Tuck Jump and Squat Jump is that in Squat Jump, you squat after you land whereas you landed with your knees slightly bended in Tuck Jump.


  1. Stand with feet shoulder width apart. I recommend you to put your hands behind your head.
  2. Start by doing a regular squat.
  3. Jump up as high as you can. It should be an explosive movement. Your legs are straightened and your feet are off the ground. At this stage, your hands are still behind your head the whole time.
  4. When you land, lower your body back into the squat position to complete one repetition.
  5. Do 2 to 3 sets with 10 repetitions each.



  • For beginner, I suggest you to try squat first and make sure you do it correctly. Because squat jump is an intense workout, you may need to do only a set. Be prepared that your legs will ache for next few days.
  • Use your whole foot to jump, not just toes.
  • Try not to lean forward. Just ensure your shoulders not leaning out beyond your knees and this can injure your back.
  • To reduce the impact when you land, you can put a foam pad to absorb some shock to protect your knee. Never do it with bare foot. Wear a good pair of shoes to absorb the impact.



Category: Legs

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2 responses so far ↓
  • ravinandan // Jan 31, 2012 at 1:06 PM

    Very good exercise but not for beginers.

  • Raza // Feb 1, 2012 at 5:49 AM

    I love it. I’m a big fan of body weight exercises, but they mostly are focused on upper body (pushups, dips, pullups, etc.)

    Squat jumps, if done quickly, are plyometric, and can develop incredible leg power.


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