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Weighted Jump Squat

Performed as an explosive plyometric variation, this variation primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings, Lower Back. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings, Lower Back

How to perform Weighted Jump Squat

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. As you return to the ground, absorb the impact through your legs.

Frequently asked questions

What is the proper foot placement and landing technique for weighted jump squats?

Set your feet at shoulder-width and initiate the jump from a half-squat position. Land softly on the balls of your feet, immediately transitioning into a slight knee bend to absorb the impact.

Which muscle groups are primarily targeted by this movement?

The exercise focuses almost exclusively on the quadriceps to generate explosive vertical power. While the glutes and calves assist, the primary mechanical load is placed on the anterior chain.

What are the most common mistakes to avoid when using a barbell?

Avoid using excessive weight that compromises jump height or causes the knees to cave inward upon landing. Do not allow the barbell to bounce on your upper traps during the flight phase.

How should a beginner progress toward the weighted version?

Start with bodyweight jump squats to master landing mechanics and eccentric control. Once form is consistent, introduce a light medicine ball or dumbbells before moving to a barbell.

What are the recommended sets and reps for power development?

Perform 3 to 5 sets of 3 to 6 repetitions to maintain maximum power output and velocity. Rest periods should be long enough to ensure full recovery between sets, typically 2 to 3 minutes.

Sample sets & reps for Weighted Jump Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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