Advanced
Barbell Jump Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Jump Squat is an effective way to work your glutes, quads, hips, and hamstrings. Since it provides both strength training and cardiovascular benefits, it''s a stellar part of a well-rounded workout.
Exercise Instructions
-
Step 1
Place the barbell on your upper back with an overhand grip, similar to the back squat. Stand with your feet shoulder-width apart, toes pointing forward or slightly turned out. This is your starting position. -
Step 2
Lower your hips into a quarter squat as if you were doing a vertical jump. -
Step 3
Raise your hips sharply and jump as high as you can, keeping the bar in a stable position. Land gently on the balls of your feet to soften the impact. Return to starting position.
Muscle Groups
Barbell Jump Squat targets Calves, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Don't go all the way to the full squat. Go only as far in a vertical jump.
- Don't let your knees drop in when lifting.
Alternating Jump Lunge
Advanced
Dumbbell Side Lunge
Beginner
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