Squat Jump (Bodyweight)

ExtrasBW

A bodyweight squat combined with a maximal vertical jump at the top, one of the most accessible plyometrics and a common entry point for power development.

Demo: NSCA education series

Sets

4

Reps

5-8

Rest

1 min

Contraindications

Low risk for most; avoid with acute knee pain or uncontrolled squat mechanics.

Setup

Stand feet shoulder-width, hands can be free, on hips, or behind head.

Execution

  1. 1Squat down to roughly parallel depth
  2. 2Immediately reverse and explode upward into a jump
  3. 3Fully extend hips, knees, ankles at the top
  4. 4Land softly back into a squat position
  5. 5Reset before the next rep (unless doing continuous variant)

Key cues

  • Squat to a consistent depth every rep
  • Explode up, don't just stand up fast
  • Extend fully at the top
  • Land soft into the next squat

Common faults

  • Insufficient squat depth reducing power output
  • Knees caving in on the ascent or landing
  • Leaning too far forward
  • Landing with locked knees

Tweaks

  • Add a dumbbell, kettlebell, or weight vest for loaded squat jumps
  • Perform continuously for conditioning vs. singles for power
  • Pause 2 seconds at the bottom to remove the stretch-reflex (differentiates concentric-only power)

Regressions

Bodyweight Squat (Air Squat)

Progressions

Squat Jump (Loaded — DB/KB/Vest)Box Jump (Standard)Split Squat Jump (Scissor Jump)

Muscles

Primary: Quadriceps, Glutes

Secondary: Hamstrings, Calves, Core

Notes

Primary energy system: alactic for low reps, shifts lactic for higher-rep conditioning sets. Entry-level plyometric — teaches jump mechanics before box/depth jump progressions.

Sources

Attribution: NSCA