Legs·Barbell·Compound
Weighted Jump Squat
Quads · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Push
The Weighted Jump Squat is an intermediate barbell exercise that primarily targets the Quads.
Muscles Worked
Quads primaryCalves secondaryGlutes secondaryHamstrings secondaryLower Back secondary
How to Do the Weighted Jump Squat
- 1Position 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.
- 2The 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.
- 3Using 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.
- 4As you return to the ground, absorb the impact through your legs.
Related Exercises
Exercise data from the open-source Free Exercise DB.