How to Do the Weighted Jump Squat

Intermediate · Barbell · Targets Quadriceps, Calves, Glutes, Hamstrings, Lower Back

How to perform 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.

Muscles worked

The Weighted Jump Squat primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings, Lower Back. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Weighted Jump Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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