How to do a squat jump
Feet shoulder-width, arms ready to swing.
- Squat down and swing your arms back.
- Jump straight up, arms reaching high.
- Land on soft knees and sink into the next squat.
What it works
You should feel it in your legs and lungs. Strength move, hard level, for the legs.
- Coach's cue
- Land soft, go again
- In a Medium session
- 3 × 8
- Equipment
- None
- Level
- Hard
- Type
- Strength
- Works
- legs
Easier version
Too hard for now? Start with the bodyweight squat. In the app, one tap swaps it in.
Workouts with this move
Moves like this
Reverse lungeMedium · no gearSide lungeMedium · no gearCalf raiseEasy · no gearStep calf raiseMedium · step or boxStep-upMedium · step or box, a chair or benchWall sitMedium · a wallWall chest passMedium · medicine ball, a wallGoblet squatMedium · dumbbells, kettlebell, backpack or jugRomanian deadliftMedium · dumbbells, barbell or kettlebellBack squatHard · barbellDeadliftHard · barbellKettlebell swingMedium · kettlebell or dumbbellsWoodchopMedium · pulley machine or bandsFarmer carryMedium · dumbbells, kettlebell, jug or backpackDumbbell thrusterHard · dumbbells or kettlebellDumbbell clean and pressHard · dumbbells or kettlebellBurpeeHard · no gearBear crawlMedium · no gearBodyweight squatEasy · no gearChair sit-to-standEasy · a chair or benchSumo squatEasy · no gearBulgarian split squatHard · bench, a chair or step or boxCurtsy lungeMedium · no gearCossack squatHard · no gearJump lungeHard · no gearBroad jumpHard · no gearSingle-leg deadliftMedium · no gearFront squatHard · barbellBench pressHard · barbell, benchBall hamstring curlMedium · stability ballBall wall squatEasy · stability ball, a wallStrap single-leg squatMedium · suspension strapsStrap hamstring curlHard · suspension strapsSingle-leg balanceEasy · a wall
In the app, every session fits your time, your gear and your level.
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