Quadriceps exercise

Squat Jumps

How to do the Squat Jumps with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with feet shoulder width and knees slightly bent. Bend your knees and descend to a full squat position. Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a…
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Illustration showing the Squat Jumps
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Kettlebell Kettlebell
Technique

How to do the Squat Jumps

  1. 1 Stand with feet shoulder width and knees slightly bent.
  2. 2 Bend your knees and descend to a full squat position.
  3. 3 Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
  4. 4 Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
  5. 5 Upon landing immediately repeat the next jump.