Freehand Jump Squat

How to do the Freehand Jump Squat

1. Cross your arms over your chest.
2. With your head up and your back straight, position your feet at shoulder width.
3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. Now 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. When you touch the floor again, immediately squat down and jump again.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Dumbbell Step Ups Dumbbell

Easier than the Freehand Jump Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Harder than the Freehand Jump Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Freehand Jump Squat with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Natural Glute Ham Raise hamstrings Floor Glute-Ham Raise hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Freehand Jump Squat work?

The Freehand Jump Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Freehand Jump Squat?

None — the Freehand Jump Squat is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Full Squat and Barbell Lunge also need nothing.

Is the Freehand Jump Squat suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Freehand Jump Squat go in a workout?

Early — the Freehand Jump Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Natural Glute Ham Raise and Floor Glute-Ham Raise later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell