Strength

Weighted Jump Squat

The weighted jump squat is an intermediate strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings, Lower back
Equipment
Barbell
Level
Intermediate
Weighted Jump Squat, starting position
Start
Weighted Jump Squat, end position
Finish

How to do it

  1. Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
  2. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
  3. Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
  4. As you return to the ground, absorb the impact through your legs.

Alternatives to the weighted jump squat

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell