- Stand with your feet shoulder-width apart.
- Brace your core and keep your chest lifted.
- Bend your knees and hips to lower into a squat.
- Keep your knees tracking in line with your toes.
- Drive through your feet and jump upward.
- Extend your hips fully as you leave the floor.
- Land softly with your knees slightly bent.
- Absorb the landing by lowering back into a squat.
- Reset your posture before the next jump.
- Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The bodyweight jump squat is a strong exercise for building explosive leg power.
I like this movement because it teaches you to produce force quickly, then land with control.
Add bodyweight jump squats to your training if you want stronger legs, better power, improved coordination, and more athletic movement.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds explosive leg power
- Strengthens the glutes and quadriceps
- Improves jumping ability
- Enhances coordination
- Trains landing control
- Supports athletic performance
- Requires no equipment
Why Train Explosive Leg Power?
Explosive leg power helps you move with speed, strength, and control.
It can help:
- Improve jumping performance
- Increase sprint power
- Build stronger legs
- Improve coordination
- Enhance athletic movement
- Improve landing control
- Support lower-body confidence
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Jump Squat works well in:
- Leg workouts
- Plyometric workouts
- Athletic performance sessions
- Fat-loss circuits
- HIIT workouts
- Full-body workouts
- Bodyweight training
- Sports conditioning programmes
Sample Leg Power Workout Programme
Beginner Power Workout
- Bodyweight Squat – 3 sets × 12 reps
- Bodyweight Jump Squat – 3 sets × 5-8 reps
- Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
- Standing Calf Raises – 3 sets × 15 reps
Intermediate Power Workout
- Bodyweight Jump Squat – 4 sets × 6-10 reps
- Barbell Back Squat – 4 sets × 6-8 reps
- Cable Straight Bar RDL – 4 sets × 8-10 reps
- Bodyweight Step-Up – 3 sets × 12 reps per leg
- Standing Calf Raises – 4 sets × 15-20 reps
12REPS Coach Recommendation
Place bodyweight jump squats early in your workout, before heavy leg exercises.
A balanced leg session could look like:
- Bodyweight Jump Squat
- Barbell Back Squat
- Cable Straight Bar RDL
- Bodyweight Reverse Lunge
- Bodyweight Step-Up
- Standing Calf Raises
Frequently Asked Questions
Are bodyweight jump squats good for beginners?
They are better for beginners who already have good squat control.What muscles do bodyweight jump squats work?
They mainly work the quadriceps, glutes, hamstrings, calves, and core.Should I land softly?
Yes. Land with bent knees and control each rep.How many reps should I perform?
Aim for 5 to 10 quality reps per set.Should I do jump squats before or after weights?
Do them before heavy leg exercises when your movement quality is highest.
