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Freehand Jump Squat

QuadsBodyweightIntermediateCompound
Freehand Jump Squat — start position
Start
Freehand Jump Squat — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    Cross your arms over your chest.

  2. 02

    With your head up and your back straight, position your feet at shoulder width.

  3. 03

    Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.

  4. 04

    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. 05

    When you touch the floor again, immediately squat down and jump again.

  6. 06

    Repeat for the recommended amount of repetitions.

In the app

Freehand Jump Squat needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With kettlebell
With machine

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