Master the squat jump

Master the squat jump

So you've mastered the squat and want to jazz up your gym programme, but you’re not entirely sure where to start. It’s time to welcome in the squat jump. 

What is a squat jump and what are the benefits?

Lets start with what a squat jump actually is.

When you break it down, it really is as simple as a squat and a jump. It’s a type of plyometric exercise.

Athletes incorporate squat jumps, and other plyometric exercises, into their programmes to develop speed and power. They can also help maintain and increase strength levels. It’s nice to be the strong guy in the gym, or the girl with great glutes, but the squat jump will take you from average to awesome.

Imagine being able to combine your strength with speed for the all round athletic package, or matching your nice glutes with nice quads, hamstrings and calf muscles, for the whole leg effect! Squat jumps are a compound exercise meaning that, like a squat they work loads of muscles and burn heaps of calories.

The squat jump, when done properly, can actually help decrease the chances of knee injuries as well by enhancing the functioning of the stabliser muscles in the joint. They are also a very dynamic exercise and so work on your coordination as well.

How do you do a squat jump correctly?

Now you know what a squat jump is and the benefits of doing them, let’s talk about how to do it.

It’s probably best to start without any weight, that can always be added in as a progression.

1. Start as you would with a normal squat, feet shoulder width apart, core tight, straight back etc.

2. When you’re ready, squat down and get ready to explode upwards. When you reach your desired depth (just above a 90 degree knee bend is fine) put everything you’ve got into pushing yourself upwards and off the floor.

3. Try to pull your toes up to your shins as well rather than letting them dangle in the air. You are trying to generate as much force as possible don’t forget. Have your hands on your hips or out in front of you or even by your sides to help swing and jump higher.

4. When you come down from your great height, land softly with bent knees. This will help prevent injury.

It's important to not over do it on this exercise. Doing 3 sets of 5 reps to start with is fine. Focus on correct technique and generating power before you adding in more sets and reps.

When you feel like you need a bit more of a challenge you can add weights such as dumbbells or a barbell. This exercise is about speed and power so don’t add so much weight that it jeopardises your technique and slows you down.

In summary, squat jumps are great. When done properly, the benefits are endless. There is a huge amount of research backing their effectiveness all available online, have a look if you don’t believe me or want to learn more. Try super setting squat jumps with squats for a real leg burner.

Squat jumps are the epitome of quality over quantity, so keep it short, keep it tight and get jumping!

The Author

Izzy Jeffs

Izzy is the British women's champion javelin thrower and has competed in two Commonwealth Games finals. She has competed for Great Britain on several occasions. Izzy spends a lot of time training in the gym, building muscle. When she is not training at the track or in the gym, she is eating. You’ve got to eat big to get big! Izzy also holds a Sports Science degree from Loughborough University.


Sasha B.
18 November 2015

Sasha B.

I have heard great things about plyometrics in the past but forgotten how good they were for you. This is reminded me to include some in my routine.

Sarah L.
12 November 2015

Sarah L.

even reading it sounds tough! Great explanation though, I didn't know about plyometrics before.

Emma C.
6 November 2015

Emma C.

3 sets of 5 - done! OMG these are tough!!

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