The Jump Squats is a beginner-friendly bodyweight plyometric exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypePlyometrics
3D demo in the EGON app
01 Execution
How to do the Jump Squats
Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Drop quickly into a quarter to half squat by bending your knees and pushing your hips back.
Swing your arms back as you lower to load momentum for the jump.
Explode upward by extending the hips, knees, and ankles all at once, throwing your arms up overhead.
Land softly with bent knees and immediately absorb back into the squat position to cushion the impact.
Reset for half a second at the bottom and launch into the next rep with the same explosive intent.
02 The payoff
Why it earns its spot
Builds explosive lower-body power for sport and athletic performance.
Drives heart rate up fast for conditioning and fat loss.
Improves landing mechanics and joint resilience under impact.
03 Don't do this
Common mistakes
Landing with locked-out, straight legs, which slams force through the knees and ankles.
Squatting too deep before the jump, which kills the spring and slows down the movement.
Letting the knees cave inward on landing, which strains the knees and shifts work off the glutes.
Slumping the chest forward at the bottom, which makes the launch weak and stresses the lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Jump Squats, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
