Squat Jumps
Bodyweight squat into a vertical jump — fundamental plyometric, the foundation for explosive lower-body power.
Level: Intermediate
Primary: Cardio Quads
Movement: Compound
Tags: Explosive Squat
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: Body Weight
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes drive the jump. The hamstrings and adductors stabilize the landing. The trunk braces. The cardiovascular cost climbs fast.
How to perform
Setup
Stand with feet shoulder-width apart.
Execution
Lower into a squat, keeping the chest up. Explode upward by driving through the heels, jumping as high as possible. Land softly with bent knees. Immediately descend into the next squat.
Common mistakes
- Hard landings.
- Cutting squat depth.
- Knees collapsing.
- Letting the torso pitch forward.
- Going too long without rest.
Progressions and regressions
Regress to bodyweight squats. To progress, increase load (dumbbells), work for time.
Programming notes
Plyometric conditioning. 3-4 sets of 6-10 reps, twice a week.
