Freehand Jump Squat

Technique

How to perform Freehand Jump Squat

1. Stand with your feet about shoulder-width apart and cross your arms over your chest.
2. Bend your hips and knees to squat to roughly thigh-parallel depth while keeping your feet planted and trunk controlled.
3. Drive upward through your legs and finish extending your hips, knees and ankles to jump vertically.
4. Keep your arms crossed throughout the jump.
5. Land on both feet and bend your hips and knees to absorb the landing, allowing the heels to settle as you descend.
6. Move into the next squat and jump while maintaining control of each landing.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.