StrengthIntermediateQuadricepsGlutes
Movement atlas
Jump squat
Squat sauté
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Quadriceps, Glutes
- Equipment
- Bodyweight
Description
Perform a squat, then launch into an explosive vertical jump.
From reference to session
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Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Stand with feet shoulder-width apart, brace the trunk, and squat by sending the hips back.
- 2Drive forcefully through the whole foot and use the arms as the hips extend to jump vertically.
- 3Land quietly from forefoot to midfoot with knees tracking over the toes, then absorb the impact by returning to a squat.
Common Mistakes
- Allowing the knees to collapse inward during the squat or landing.
- Landing with stiff legs or heavily on the heels without absorbing the impact.
- Chasing jump height at the expense of a controlled squat and landing.
Tips
- Stand with feet shoulder-width apart, brace the trunk, and squat by sending the hips back.
- Drive forcefully through the whole foot and use the arms as the hips extend to jump vertically.
- Land quietly from forefoot to midfoot with knees tracking over the toes, then absorb the impact by returning to a squat.
Equipment
Bodyweight
Related Exercises
Progressions
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