Jump Squat
Explosive squat variation to build power in legs.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Quad
- Glutes
- Hamstring
How to Perform
- Stand with feet shoulder-width apart.
- Lower into a squat position.
- Explode upwards, leaving the ground.
- Land softly back into a squat.
- Immediately repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
Bulgarian Split Squat
moderateA single-leg squat that builds lower body strength and balance.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Smith Leg Press
challengingA strength exercise for legs using the Smith machine.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Dumbbell Goblet Squat
challengingA squat variation holding a single dumbbell vertically at your chest.
- Quad
- Glutes