Jump Squat

What it is

This plyometric movement elevates your heart rate and builds explosive power in your lower body. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and calves. You perform a deep squat and then immediately jump vertically, landing softly to absorb the impact and prepare for the next repetition.

Technique tips

• Keep your chest up and back straight throughout the movement.
• Descend into a full squat with your thighs at least parallel to the floor.
• Exhale forcefully as you explode upwards from the squat position.
• Generate maximum power by pushing through the balls of your feet.
• Land softly and quietly, immediately flowing into the next repetition.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.