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woman standing to do a squat jump woman standing to do a squat jump

Squat Jump

Body Part: Full Body

Equipment: None

Difficulty: Intermediate


Step 1: Stand with your feet hip to shoulder width apart and toes pointing straight ahead. Draw in the belly button.

Step 2: Rapidly descend to a depth that feels explosive (typically around a quarter squat) while pulling the arms back to the side.

Step 3: Quickly and powerfully reverse the pattern and jump up, raising the arms above the head. Land as quietly as possible and immediately begin the next repetition. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Avoid knees collapsing inward, back arching or slouching, or uncontrolled head movement.