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Movement · Upper Legs

Bodyweight Drop Jump Squat

Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Jump up explosively, extending your hips, knees, and ankles. While in mid-air, quickly bring your feet together. Land softly on the balls of your feet and immediately drop back into a squat position. Repeat for the desired number of repetitions.

TargetGlutes
Equipmentbody weight
Body partUpper Legs

Technique

How to Perform

  1. 1

    Stand with your feet shoulder-width apart.

  2. 2

    Lower your body into a squat position by bending your knees and pushing your hips back.

  3. 3

    Jump up explosively, extending your hips, knees, and ankles.

  4. 4

    While in mid-air, quickly bring your feet together.

  5. 5

    Land softly on the balls of your feet and immediately drop back into a squat position.

  6. 6

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Glutes

Secondary

QuadricepsHamstringsCalves

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.