Jump Squats Guide: How to Master Jump Squat Form

A jump squat is a plyometric exercise (a jump-training exercise) that adds a jumping motion to a traditional squat. Jump squats are bodyweight exercises characterized by leaping directly upwards at the top of the movement. With proper form, jump squats can be a great way to burn calories and improve strength in both your upper body and lower body. Jump squats can be a useful part of your exercise routine for a few reasons: 1. __Jump squats work multiple muscle groups__. The jump squat activates muscles in your legs, like the quadriceps, glutes, and hamstrings, as well as your core and lower back muscles. 2. __Jump squats develop explosive strength__. Jump squats use an explosive movement, meaning they activate your muscles to their full potential in a shorter period of time. By increasing your explosive power, jump squats can be a useful cardio exercise for sprinters and runners. 3. __Jump squats are versatile__. Jump squats are an easy exercise to practice outside of the gym without additional equipment. Additionally, there are several jump squat variations you can try, including the box jump squat, the jump lunge, and the weighted jump squat, which incorporates a free weight like a dumbbell or kettlebell. For jump squats, begin by doing 3–4 sets of 10–15 reps, paying careful attention to your form. 1. Stand with your feet shoulder-width apart with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows. Pre-tension your shoulders, hips, and engage your core. All repetitions should begin from this position. 2. Maintain a neutral spine, and begin to bend your hips and knees, while maintaining a fairly vertical shin position. 3. Lower until your legs are in a quarter squat position or slightly above parallel . You should only lower as far as you can maintain a level pelvis and to a position that allows you to maintain an upright chest position. Your arms should be long with a slight bend in your elbows. 4. As you lower down into your squat, allow your hands to travel behind your body. Your shin angle and torso angle should remain relatively the same. 5. Begin your upward movement by explosively pushing through the ground to jump into the air 6. As you straighten your legs, simultaneously swing your arms forward. 7. At the top of your jump, your arms should be above your head with your upper arms in line with your ears, and your legs should be straight. 8. Land softly from your jump on the balls of your feet, and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your body weight should be loaded into your midfoot and heel, while keeping the toes engaged. Your knees should track over your toes. Keep your core engaged throughout the landing. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you’re looking for a lower body exercise that can add a cardio element to your strength training program, consider practicing jump squats.