Jump Squats
Squats with a jump. Plyometric cardio and quad strength. It works mainly the quads and glutes, with help from the hamstrings, calves and adductors.
Flawless ranks it by time logged: Gold, the third of eight ranks, starts at 300 min.
How to do Jump Squats
- Stand with the feet shoulder width apart and the hands in front of the chest or at the sides.
- Squat down with a straight back and the core braced, then drive up and jump as high as you can.
- Land softly on the balls of the feet with the knees bent, absorbing the landing straight into the next squat.
- Keep the knees tracking over the toes on every landing; stop the set when the jumps get low or the landings loud.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
| Secondary | Adductors | Adductores |
Muscle data from StrengthLog.
Why do it
- Explosive power — force produced fast
- Tendon stiffness for sport
- Carries into sprinting and lifting
How Flawless ranks Jump Squats
| Rank | Total time |
|---|---|
| Bronze | start |
| Silver | 60 min |
| Gold | 300 min |
| Platinum | 1,000 min |
| Diamond | 2,500 min |
| Obsidian | 4,500 min |
| Painite | 6,000 min |
| Antimatter | 20,000 min |
Flawless ranks Jump Squats by time logged: the total minutes you have logged. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Jump Squats work?
It works mainly the quads and glutes, with help from the hamstrings, calves and adductors.
How do you do Jump Squats?
Stand with the feet shoulder width apart and the hands in front of the chest or at the sides. Squat down with a straight back and the core braced, then drive up and jump as high as you can. Land softly on the balls of the feet with the knees bent, absorbing the landing straight into the next squat. Keep the knees tracking over the toes on every landing; stop the set when the jumps get low or the landings loud.
How does Flawless rank Jump Squats?
By time logged: the total minutes you have logged. Gold starts at 300 min and Diamond at 2,500 min, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.