Hominin · exercise
Weighted Jump Squat
Weighted Jump Squat is a intermediate strength exercise using barbell. It works the quadriceps, with help from the calves, glutes, hamstrings and lower back.
intermediatebarbellpush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings, lower back
How to do it
- 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.
- 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.
- 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.
- As you return to the ground, absorb the impact through your legs.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
- Barbell Walking Lunge · barbell, beginner
- Barbell Full Squat · barbell, intermediate
- Barbell Hack Squat · barbell, intermediate
- Barbell Lunge · barbell, intermediate
- Barbell Step Ups · barbell, intermediate
- Elevated Back Lunge · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).