Male model ex_XUVB7Y

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Upper Legs · Body Weight

Jump Squats Bodyweight

intermediateplyometric

Jump Squats Bodyweight 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 Jump Squats Bodyweight

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.

Form tips

Land softly on your forefeet to reduce impact on your joints.
Ensure your knees are aligned with your toes when you squat to avoid strain.
Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.

Jump Squats Bodyweight alternatives

Dumbbell Squats

Kettlebell Squats

Barbell Bench Squats

Barbell Jump Squat

More quads exercises

Box Jump Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

In and Out Squats Jump Bodyweight

Quads · intermediate

In and Out Squats Jump Bodyweight (2)

Box Jump

Star Jump

Barbell Front Squats

Goblet Kettlebell Squats

Quads · intermediate

Jump Squats Bodyweight FAQ

What muscles does Jump Squats Bodyweight work?

Jump Squats Bodyweight 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 Jump Squats Bodyweight?

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

How many sets and reps of Jump Squats Bodyweight 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 Jump Squats Bodyweight good for beginners?

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

How many calories does Jump Squats Bodyweight 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 Jump Squats Bodyweight?

Other exercises for the quads include Dumbbell Squats, Kettlebell Squats, Barbell Bench Squats and Barbell Jump Squat.

For developers

Use Jump Squats Bodyweight 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_XUVB7Y" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XUVB7Y",
  "name": "Jump Squats Bodyweight",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_XUVB7Y/mp4-720.mp4?…",
    "poster": "https://…/ex_XUVB7Y/poster.jpg?…"
  }
}