Squat Jump

Explosive power — develops lower body explosiveness and athletic performance through plyometric training

⚡ Quick Reference

Aspect	Details
Pattern	Squat, Plyometric
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Bodyweight only
Difficulty	⭐ Beginner (for plyometrics)
Priority	🟠 Common

🎯 Setup

Starting Position

Foot position: Shoulder-width apart, toes slightly out
Arms: At sides or ready to swing overhead
Surface: Flat, stable ground with some cushioning
Posture: Upright, core engaged

🔄 Execution

The Movement

⬇️ Loading Phase
🚀 Explosive Jump
⬇️ Landing

What's happening: Quick descent to load muscles

Drop into quarter to half squat quickly
Arms swing back
Load hips, knees, ankles
Breathing: Quick inhale

Depth: Quarter to half squat (not full depth)

Key Cues

Primary Cues

"Load and explode" — quick transition
"Jump as high as you can" — maximum effort
"Land soft like a cat" — controlled absorption

💪 Muscles Worked

Primary Movers

Muscle	Action	Activation
Quadriceps	Explosive knee extension	`█████████░` 90%
Glutes	Explosive hip extension	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, landing absorption	`███████░░░` 65%
Calves	Plantarflexion, landing	`████████░░` 75%

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Squatting too deep	Slow, inefficient jump	Wastes energy	Quarter to half squat only
Landing stiff	High impact forces	Joint stress, injury risk	Bend knees on landing
Knees caving on landing	Valgus collapse	ACL injury risk	"Knees out" on landing
Not jumping high enough	Submaximal effort	Poor training effect	Maximum effort each rep
Pausing at bottom	No stretch reflex	Not plyometric	Quick transition

Landing Safety

Proper landing is critical — land softly, absorb impact by bending knees, avoid stiff-legged landing.

🔀 Variations

Squat Jump Variations

Standard Squat Jump
Continuous Squat Jumps
Tuck Jump

Single jump, reset
Focus on max height
Full recovery between reps

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Max Power	4-6	3-5	2-3 min	Quality over quantity
Power Endurance	3-4	8-12	60-90s	Maintain quality
Conditioning	3-5	15-20	30-60s	Circuit work

Workout Placement

Early in session — when fresh for power work
After warm-up — before strength training
Never fatigued — power requires freshness

Plyometric Guidelines

Low volume, high quality. Focus on maximum effort, perfect landing mechanics. Rest fully between sets.

🔄 Alternatives & Progressions

Progressions

Exercise	When Ready	Link
Tuck Jump	Master standard
Box Jump	Want specific target
Weighted Jump Squat	Advanced power

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee issues	Landing impact	Lower intensity, box jump instead
Ankle instability	Landing stress	Strengthen ankles first
Very overweight	Joint stress	Start with low box step-ups

Stop If

Sharp joint pain
Cannot land softly
Knees caving on landing

🦴 Joints Involved

Joint	Movement	ROM
Hip	Flexion/Extension	Full - rapid extension for takeoff
Knee	Flexion/Extension	90°+ to full extension
Ankle	Plantarflexion	Full - pushes off ground

Joint Considerations

Triple extension - hip, knee, ankle extend simultaneously for maximum power
High impact on landing - requires healthy joints
Eccentric loading - landing creates rapid deceleration forces

Landing Mechanics

The landing phase is where most injuries occur. Focus on soft, quiet landings with knees tracking over toes. If you can't land quietly, reduce jump height.

❓ Common Questions

How high should I jump? Maximum effort for power development. The goal is to jump as high as possible each rep. If you're not fully extending, you're leaving power on the table.

How many reps for power vs conditioning? Power: 3-5 reps with full rest (60-90s). Conditioning: 10-20 reps with minimal rest. Quality matters more than quantity for power.

Should I use arms? Yes. Arm swing contributes 10-20% to jump height. Drive arms up as you jump.

Can I do these every day? No. Plyometrics are high-stress on joints and nervous system. 2-3 sessions per week with 48+ hours between is sufficient.

Squat jump vs box jump? Squat jumps are simpler and require no equipment. Box jumps reduce landing impact (you land higher) but need a box. Both develop power.

📚 Sources

Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports Medicine
Bobbert, M. F. (1990). Drop jumping as a training method for jumping ability. Sports Medicine

For Mo

When to recommend this exercise:

User wants to develop explosive power
Athletic performance goals
Conditioning/fat loss circuits
User has healthy knees and ankles

Who should NOT do this exercise:

Acute knee or ankle injuries
Severe joint pain
Very overweight (high impact)

Key coaching cues:

"Quick down, explode up"
"Jump as high as you can"
"Land soft and quiet"

Programming guidance:

Place early in workout (when fresh)
Low reps (3-5) for power, higher (10-15) for conditioning
Full rest between sets for power work

Last updated: December 2024

⚡ Quick Reference​

🎯 Setup​

Starting Position​

🔄 Execution​

The Movement​

Key Cues​

💪 Muscles Worked​

Primary Movers​

Secondary Muscles​

⚠️ Common Mistakes​

🔀 Variations​

Squat Jump Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

🔄 Alternatives & Progressions​

Progressions​

🛡️ Safety & Contraindications​

Who Should Be Careful​

🦴 Joints Involved​

Joint Considerations​

❓ Common Questions​

📚 Sources​