Legs / Intermediate / Compound (multi-joint)

Freehand Jump Squat

An explosive bodyweight exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Loads the knee. Use a load you can control and skip it if it causes pain.

Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
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.
When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions.

✗ Landing with straight legs or knees collapsing.
Why it hurts: Hard or valgus landings load the knees and Achilles tendons.
✓ Instead: Land softly, knees over the toes, and sink into the next squat.
✗ Loading it heavily.
Why it hurts: Heavy weight makes landings dangerous and slows the jump.
✓ Instead: Use bodyweight or a light load you can land quietly.