Squat jumps could be the missing link when it comes to explosive power in your training. But, only if they're done correctly. And the squat jump is frequently butchered when it comes to execution, leaving us performing lacklustre hops in our living rooms trying to avoid annoying the neighbours.
The squat jump is a bodyweight move using explosive plyometric power. Include it in your home workouts for a quad pump or gym warm up to prime your muscles ready to lift. MH break down the technique so that you can receive the full benefits.
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Muscles Worked by the Squat Jump
The Benefits of the Squat Jump
Muscular Strength
Squat jumps improve lower body muscle strength. A study published in the Journal of Strength and Conditioning Research found that plyometric exercises like squat jumps significantly increased strength.
Power Development
Research in the International Journal of Sports Medicine showed that squat jumps are effective for developing explosive power, which is crucial for activities requiring rapid force production, like sprinting and jumping.
Bone Health
Jumping exercises, including squat jumps, have a positive impact on bone health. A study in the Journal of Bone and Mineral Research demonstrated that jumping exercises increase bone mineral density and can help prevent osteoporosis.
Vertical Jump Height
Squat jumps can improve vertical jump performance. Research published in the International Journal of Sports Physiology and Performance indicated that plyometric exercises like squat jumps contribute to better vertical jump height.
Improved Sprint Performance
Incorporating squat jumps into training programs can enhance overall athletic performance. Research in the Journal of Strength & Conditioning Research found that plyometric exercises, including squat jumps, improved sprinting and agility performance.
Increased Calorie Burn
Squat jumps contribute to increased metabolic rate and calorie burn due to their high-intensity nature. A study in the International Journal of Physical Education, Sports & Health mentioned that plyometric exercises result in higher energy expenditure. This could contribute to a higher overall daily energy expenditure and contribute to fat loss in combination with nutrition to facilitate a calorie deficit.
Prime your Workout
Squat jumps are the perfect potentiation exercise for your warm-ups. Performed correctly, they can prime your muscles and fire up your nervous system ready for your lifts. By focussing on the explosive plyometric nature of the movement, and getting as much air time as possible, you'll find your barbell squat sets are much easier to get into.
How to Do the Squat Jump
- Stand tall, core engages and chest lifted.
- Squat down, keeping your back straight, until your thighs are at least parallel with the floor.
- Jump upwards explosively as high as you can, let your arms travel slightly behind you.
- As you descend, continue into your next rep, directly into the squat position ready to repeat.
Squat Jump Variations
Air Squat
How:
- Standing tall, keep your chest up and sink your hips back.
- Bend your knees to drop your thighs until they are at least parallel to the floor
- Drive up to standing, ready to repeat.
Why: The Air squats is a low impact exercise that precedes the squat jump. Start here before adding the jump.
Resisted Squat Jump
How:
- With the band around a fixed object behind you, wrap the other end around your hips and step away.
- Lean slightly forward as you squat, then explode up, jumping as high as you can.
- Cushion your landing with bent legs.
Why: The addition of the band adds resistance, but also keeps the legs under constant tension.
Squat Tuck Jump
How:
- Slowly bend at the knees into a full squat position.
- Explosively jump upwards and tuck your knees towards your chest.
- Upon landing, control your descent and slowly return to the squat position, before blasting back skywards.
Why: The tuck during the jump means you have to contract your core and the extra air time causes the jump to be far more explosive, tapping into that plyometric work necessary for power enhancement.
Box Jump
How:
- Stand in front of a box, with your feet hip-width apart.
- Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact.
- Once at the top, stand up fully by extending your knees and hips.
- Step backward off the box, one foot at a time. Repeat.
Why: The addition of the box means that your jumps are far more measurable. You suddenly have an idea of just how high you are jumping and improving week to week.
Barbell Squat Jump
How:
- Choose a light weight.
- Unrack the barbell on the meaty part of your traps, take a couple of steps backwards.
- Descend into a squat, break parallel but don't go to full range of movement.
- Explosively jump upwards as high as possible.
- Descend with soft knees back into the squat, ready to repeat.
Why: The barbell squat jump is the ultimate power move. If you're looking to increase speed of your back squat reps - this is it.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.