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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
Jump Squats Bodyweight
4 steps Updated 29/08/2026
Jump Squats Bodyweight is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Stand with your feet shoulder-width apart and your arms at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your core engaged.
- Explosively jump up, extending your legs fully and swinging your arms up for momentum.
- Land softly back into the squat position with your knees bent and your hips pushed back. 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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Jump Squats Bodyweight
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