Lower body

Squat Jump Exercise


  • Strengthens and tones glutes, hamstrings, and calves
  • Jumping stimulates the lymphatic flow and stimulates the immune system
  • Practicing a proper landing can help improve bone density
  • Burn calories by increasing heart rate and blood flow.

How to do Squat Jumps:

Starting Position: Stand tall with your feet shoulder-width apart.

Movement: Sit your hips back into a squat and swing your arms behind you.  Then explode up and off the ground. Swing your arms forward and up for momentum.

Return: Land softly and silently.  Absorb impact with your feet, knees and hips.  

Modifications and Progressions:

  • To simplify Squat Jumps, perform Squats and come up to tiptoes at the top.  Do not let your feet leave the ground.
  • To advance Squat Jumps, drive your knees up to a tuck during the jump.

Movement Tips:

  • If you can not land silently from the jump, regress the movement to tip-toes at the top rather than jumping.
  • Be sure your heels are down on the ground at the bottom of each squat
  • Take a moment to reset between each rep
  • When jumping, make sure your hips open at the top of the squat as your feet leave the ground.  
  • Look forward and slightly upward, and keep your chest tall throughout the movement.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Squat Jumps in no time.