Male model ex_JXUIHM

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Legs · Body Weight

Double Jump Squat

intermediateplyometric

Double Jump Squat is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Body Weight
Category: Plyometric
Mechanic: Compound
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

How to do Double Jump Squat

Stand with your feet shoulder-width apart and your hands close together in front of your torso. Lower into a squat position by bending your knees and hips, keeping your chest up and your weight in your heels. Stand back up to the starting position.
Immediately lower into a squat again and then explosively jump up from the squat.
Land softly on your feet after the jump, repeat the sequence.

Form tips

Keep your chest up and back straight throughout the movement to maintain proper form and avoid injury.
Perform the jumps in a fluid motion, transitioning smoothly between the squats and jumps.
Focus on landing softly to reduce impact on your joints.

Double Jump Squat alternatives

Barbell Jump Squat

Quads · intermediate

Kettlebell Split Squat

Quads · intermediate

Normal Squat Smith Machine

Quads · beginner

Dumbbell Split Squat

Quads · intermediate

More quads exercises

Bodyweight Squat

Star Jump

Dumbbell Press Squat

Barbell Full Squat

Box Jump

Cossack Squat

Kettlebell Suitcase Squat

Quads · intermediate

Dumbbell Bench Squat

Quads · intermediate

Double Jump Squat FAQ

What muscles does Double Jump Squat work?

Double Jump Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Double Jump Squat?

None. Double Jump Squat is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Double Jump Squat should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Double Jump Squat good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Double Jump Squat burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Double Jump Squat?

Other exercises for the quads include Barbell Jump Squat, Kettlebell Split Squat, Normal Squat Smith Machine and Dumbbell Split Squat.

For developers

Use Double Jump Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JXUIHM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JXUIHM",
  "name": "Double Jump Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_JXUIHM/mp4-720.mp4?…",
    "poster": "https://…/ex_JXUIHM/poster.jpg?…"
  }
}