Jump Squat

How to do the Jump Squat

To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing off with your calves, glutes, hams and thighs. Now tuck your knees into your chest. Finally, bring your feet back down with your knees bent. Slowly return to another squatting position to complete another rep.

Jump Squat Spotter Information:
To spot someone completing a jump squat stand behind the athlete while performing the exercise. Watch their form and make sure they keep their legs bent on the decend.

Jump Squat Notes

Jump squats are one of those exercises that will not only let you dunk, it will help you develop overall strength. This is one of the most important exercises for an advanced weight lifter. Research has shown that Jump squats have increased an athletes Barbell squat by 30% after 2 months of training legs twice per week.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Lower Body
  • Quadricep
  • Hamstrings
  • Butt
  • Gluteus Maximus
  • Rectus Femoris

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
34.5 lbs12.1 52.3 lbs

What is a good starting weight?

Based on an average weight lifted of 34.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 17 lbs and aim for 12-15 reps.


Workouts Plans with Jump Squat

Purpose Type Level
Strength Intermediate
Muscle Specific Intermediate
Muscle Specific Intermediate
Muscular Definition Advanced
Sport Specific Intermediate
Muscle Specific Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.