Freehand Jump Squat
Freehand Jump Squat is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1Cross your arms over your chest.
- 2With your head up and your back straight, position your feet at shoulder width.
- 3Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- 4Now 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.
- 5When you touch the floor again, immediately squat down and jump again.
- 6Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.