Weighted Jump Squat

Technique

How to perform Weighted Jump Squat

1. Use one loading method: a lightly loaded barbell across the back of your shoulders, a fitted weighted vest, or a sandbag held close to your chest.
2. Stand with your feet about shoulder-width apart and keep the load steady.
3. Make a controlled partial squat, then immediately drive through your hips, knees, and ankles to jump upward.
4. Keep your trunk controlled rather than throwing the load independently of your body.
5. Land on both feet and bend your hips and knees to absorb the landing.
6. Regain your balance and load position before the next jump.

Programming relevance

Muscles involved

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