Glutes exercise · body weight
Jump Squat
The jump squat is a bodyweight exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the jump squat
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump explosively off the ground, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your arms forward for balance.
- Land softly on the balls of your feet and immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every bodyweight exercise.
