Squat Jump
An explosive jump from a squat that trains leg power.
3D view
Drag to turn the figure, or use the arrow keys. The lighter limbs are on the far side.
Category: yellow
Levels: Beginner to Elite
How to do it
- Sit into a quarter squat and swing the arms back.
- Explode straight up, fully extend and reach overhead.
- Land softly back in the squat and go again. Quiet landings.
Muscles worked
Quads, glutes, calves, power
Easier version
Do a fast squat and rise onto your toes.
Harder version
Add a 2-second pause in the bottom before each jump.
Common mistake
Landing stiff-legged instead of absorbing with bent knees.
Safety
Land softly with your knees over your toes and stick the landing. Use a flat, non-slip surface with clear space around you, and choose an easier level on tired days.
Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.
Progressions, Beginner to Elite
Choose your level for this move in the app's Settings. Pick an easier level on tired days.
- Beginner: Squat to calf raise, no flight
- Intermediate: Squat jump
- Advanced: Tuck jump
- Pro: Kneeling jump to feet
- Elite: Kneeling jump into a tuck jump