All exercisesStrength·Quads 
Jump Squat
QuadsGlutesCalves
Step 1 / 2
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 3 sets of 8–12 reps
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Common mistakes
You land with locked knees or crashing heels instead of absorbing quietly through the mid-foot.
You cut the squat to a shallow dip so the jump comes from the calves rather than the whole leg.
You let the knees cave inward on takeoff and landing.
You rush rep after rep with no reset, letting the landings get louder and sloppier.
What to focus on
Land like a cat: quiet feet, bent knees, chest up.
Drive maximum intent into every takeoff; explosive reps beat many mediocre ones.
Use the arm swing to time the jump, back on the descent and forward on the drive.
