How to do the Jump Squat
Stand with feet shoulder-width apart.
Squat down to about halfway.
Jump explosively, fully extending your knees and hips.
Land softly with bent knees and go straight into the next rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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