Legs·Bodyweight·Compound

Freehand Jump Squat

Quads · Bodyweight

Intermediate

Body Part

Legs

Equipment

Bodyweight

Level

Intermediate

Type

Compound

Force

Push

The Freehand Jump Squat is an intermediate bodyweight exercise that primarily targets the Quads.

Muscles Worked

Quads primaryCalves secondaryGlutes secondaryHamstrings secondary

How to Do the Freehand Jump Squat

  1. 1Cross your arms over your chest.
  2. 2With your head up and your back straight, position your feet at shoulder width.
  3. 3Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  4. 4Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  5. 5When you touch the floor again, immediately squat down and jump again.
  6. 6Repeat for the recommended amount of repetitions.

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.

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