Freehand Jump Squat
Arms remain crossed over the chest throughout the entire jump.
- Level
- Intermediate
- Movement
- Squat · Standing
- Tracks
- Reps only
Works
Quadriceps Calves Glutes Hamstrings
How to do it
- Stand with feet shoulder-width apart and arms crossed over your chest.
- Descend into a squat until thighs are parallel to the floor.
- Explosively extend hips and knees to jump vertically as high as possible.
- Land softly on the mid-foot and immediately sink back into the squat.
- Repeat the movement for the desired number of repetitions.
Common mistakes
- Landing with stiff legs or locked knees.
- Allowing the knees to cave inward during the jump.
- Leaning the torso too far forward at the bottom.
- Failing to reach parallel depth before jumping.
Safety
Avoid this exercise if you have existing knee or ankle joint issues due to high impact forces.
Ensure adequate landing space to prevent tripping or collision.
Tips
- Drive through the mid-foot to maximize vertical height.
- Keep the chest up throughout the entire descent and ascent.
- Absorb the landing by bending the knees instantly upon contact.
Details
- Base movement
- Squat
- Combined with
- Jump
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
