Squat Jump
A countermovement squat exploding into a vertical jump — straightforward leg power with a soft, controlled landing.
Also called: jump squat
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Feet shoulder-width, arms ready to swing.
How to do the Squat Jump
- Dip quickly to a quarter-squat and jump as high as you can.
- Full effort every rep — power work is about intent.
- Land softly through the balls of the feet into bent knees.
- Pause, reset, repeat — no rushed rebounding unless prescribed.
Squat Jump muscles worked
The Squat Jump works the quads, glutes and calves.
Common Squat Jump mistakes
- Half-effort jumps (turns power training into mediocre cardio).
- Stiff or knee-caved landings.
- Too many reps — quality collapses fast.
Scale it
Easier: Smaller dips and lower jumps, or fast bodyweight squats.
Harder: Continuous rebound jumps, or add a light vest — never sacrifice the landing.
Pairs well with
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Foam Rolling
Rolling major muscle groups over a foam roller to release tightness after training.
Lateral Bound
Pushing off one leg to jump sideways and land on the other, sticking the landing - builds the lateral power and single-leg landing control that protect the knees on trail and track.
Single-Leg Hop & Stick
A single-leg hop landing frozen in place — landing control and ankle-knee-hip stability, the plyometric with the most direct injury-prevention payoff.