Squat Jump

Squat Jump

The squat jump is the quintessential entry-level plyometric exercise. By starting from a squat position with a pause, it eliminates the stretch reflex and develops pure concentric power in the lower body. It is an excellent starting point for any plyometric program.

Anatomy Targeted

The quadriceps are the primary drivers of knee extension during the propulsive phase. The glutes (gluteus maximus) provide hip extension. The calves complete the propulsion chain through plantar flexion. The erector spinae and abdominals stabilize the trunk throughout the movement.

Step-by-Step Execution

1. Stand with feet shoulder-width apart, arms at your sides.
2. Lower into a squat until thighs are parallel to the floor (90 degrees).
3. Hold the bottom position for 1 second (pause eliminating momentum).
4. Jump vertically as high as possible, driving your arms upward.
5. Land softly in a squat position with knees flexed, absorbing the impact.
6. Immediately chain into the next repetition.

Sets and Reps

4 sets of 8 to 12 reps. Rest 60 to 90 seconds between sets. Maintain maximum intent on every jump even at the end of sets.

Safety Warnings

• Keep your back straight and chest up throughout the squat phase.
• Knees should not excessively pass beyond the toes and must stay aligned with the feet.
• Always land on the forefoot then roll to the heel.
• Never lock the knees on landing.
• Complete a 5 to 10-minute warm-up (mobility + bodyweight squats) before starting.
• Practice on a soft surface (mat, grass) to limit joint impact.

Progressions

• Level 1: Squat jump without pause, reduced range of motion.
• Level 2: Squat jump with 1-second pause at the bottom (standard).
• Level 3: Squat jump with weighted vest (5-10 kg).
• Level 4: Continuous squat jumps (reactive bouncing) or single-leg squat jumps.

Target Audience

Accessible to all levels, from motivated beginners to experienced athletes. A foundational exercise for athletes of all disciplines looking to improve their vertical leap. Suitable as the first plyometric exercise in a physical preparation program. Adjustable in intensity through progressions.