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Quadriceps · Bodyweight

Freehand Jump Squat

A compound movement that trains your quadriceps, done using just your bodyweight. Your calves, glutes and hamstrings help out.

Freehand Jump Squat, starting positionFreehand Jump Squat, end position

Muscles you'll work

Freehand Jump Squat muscles worked, front viewFreehand Jump Squat muscles worked, back view
QuadricepsPrimaryCalves · Glutes · HamstringsSecondary

How to do it

  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.

More quadriceps exercises

Bodyweight SquatBurpeeBurpee Over the BarHigh Knee Skips
EquipmentBodyweight
TypeCompound
Push or pullPush
LevelIntermediate

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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