Weighted Jump Squat

How to do the Weighted Jump Squat

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

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Weighted Jump Squat

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

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Smith Machine Squat beginner · Machine

Harder than the Weighted Jump Squat

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

Superset the Weighted Jump Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Weighted Jump Squat work?

The Weighted Jump Squat primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat, and Barbell Squat To A Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Weighted Jump Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Weighted Jump Squat suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Dumbbell Squat, and Smith Machine Squat and work up.

Where should the Weighted Jump Squat go in a workout?

Early — the Weighted Jump Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell