90-Degree Jump Squat
Thighs reach parallel to the floor before exploding upward.
- Level
- Intermediate
- Movement
- Squat · Standing
- Tracks
- Reps only
Works
Quadriceps Glutes Hamstrings Calves
How to do it
- Stand with feet shoulder-width apart and toes pointing forward.
- Lower your hips until your thighs are parallel to the floor.
- Explode upward by extending your hips and knees fully.
- Land softly on the balls of your feet with knees bent.
- Immediately descend into the next repetition without pausing.
Common mistakes
- Landing with locked knees or flat feet.
- Failing to reach a full 90-degree depth before jumping.
- Letting the knees cave inward during takeoff or landing.
Safety
Avoid this exercise if you have existing knee or ankle injuries.
Stop immediately if you feel sharp pain in the patellar tendon.
Tips
- Absorb impact by sinking deep into the landing position.
- Swing your arms upward to generate maximum vertical height.
- Keep your core braced throughout the entire jump cycle.
Details
- Base movement
- Squat
- Combined with
- Jump
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
