Freehand Jump Squat

Also called jump squat, bodyweight jump squat and squat jump.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Cross your arms over your chest.

1. With your head up and your back straight, position your feet at shoulder width.
2. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
3. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
4. When you touch the floor again, immediately squat down and jump again.
5. Repeat for the recommended amount of repetitions.

Cues

• Arms crossed, chest up.
• Squat to parallel.
• Explode straight up.
• Land soft, sink into the next rep.

Common mistakes

• Landing with stiff knees.
• Knees caving on landing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

Swap for