Bodyweight Squat Jump
Explode up! Half-Squat & Jump builds power and coordination. Get a cardio burst and leg workout in one move.
Muscle Groups
Primary
Secondary
Instructions
Setup
Stand with your feet shoulder-width apart.
Engage your core and keep your chest up.
Movement
Lowering Phase: Perform a partial squat by pushing your hips back and bending your knees until your thighs are roughly parallel to the floor, or slightly higher for a half-squat.
Jump Phase: Explosively drive through your heels to extend your hips, knees, and ankles simultaneously to jump vertically off the ground.
Landing Phase: Land softly on the balls of your feet, immediately absorbing the impact by transitioning into a slight bend of the knees and hips to prepare for the next repetition.
Key Tips
Ensure you land quietly to protect your joints.
Keep your back neutral throughout the entire movement.
Use your arms to help generate momentum during the upward jump.