Legs / Intermediate / Compound (multi-joint)

Weighted Jump Squat

A barbell explosive 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.

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.

✗ 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.