FitCi
Jump Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, calves. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand with your feet shoulder-width apart and your toes turned slightly out.
- Push your hips back and lower into a squat until your thighs are parallel to the floor.
- Swing your arms up and jump explosively upward through your heels.
- Keep your body upright and compact in the air.
- Land softly, with the balls of your feet touching down first, then your heels.
- Flow smoothly by connecting the landing directly into the next squat.
Coaching tip
Land soft, not hard; distribute the landing from the balls of your feet to your heels and flow straight into the next squat.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.