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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Jump Squat
4 steps Updated 29/08/2026
Barbell Jump Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
- Explosively push through your heels to jump straight up, extending your hips and knees fully to jump.
- Land softly on your forefeet, immediately bending your knees and hips to absorb the impact and lower back into the squat position. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Jump Squat
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