7 Amazing Benefits Of Jump Squats July 21, 2017

Do you want well shaped thighs and legs? Well, if you do, then this is the post you should be reading! Jump squats help exercise the quads and calves while helping you tone your body as well. There are many benefits associated with jump squats. Let’s look at how to perform Squat jumps and their variations. To know how squat jumps can be beneficial for you, read till the end.

The Routines:

To begin, stand in front of a full-length mirror. Bend your knees a little; make sure that the spine remains upright.

1. The Basic Routine:

  1. Begin squatting. To squat, lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and hold position.
  2. Launch your body upwards. Lift your hands above your head as you jump in the air.
  3. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  4. As you land, go into the squat to finish one repetition. Try and land effectively (you may have to master this skill).
  5. Do 3-sets of 15 repetitions. (1)

2. Advanced Version:

You can increase the intensity of your workout by adding some variations to the simple jump squats. Jump squats help tone the calves, glutes, hamstrings, core, and quadriceps.

  1. Lift a pair of dumbbells and keep at the sides, with the knuckles facing away from your body.
  2. Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and move back to the starting position.
  3. Launch your body upwards. Lift your hands above your head as you jump in the air.
  4. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  5. Do 2-3 sets of 15 repetitions.


As the routine is more challenging than the normal jump squat, you can opt to decrease the number of repetitions or decrease the number of sets. You could also increase the rest time between each jump.

Equipment Needed:

  • Dumbbells
  • Weight vest
  • Water bottles
  • Towel


People with rheumatoid arthritis and knee pain should refrain from performing these exercises.

Wear knee caps and protective gear wherever necessary while exercising. (2)

Types of Squat Jumps:

Here are the various types to perform jump squats:

1. Regular Squats:

Regular squats Pinit

Image: Shutterstock

These are just regular squats. They focus on toning the legs and butt.

1. Stand with your feet a little wider than shoulder-width apart.
2. With your feet firmly on the ground, push your hips out while slowly lowering yourself.
3. Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight.
4. Rise slowly
5. Repeat the same.

[ Read: Benefits Of Frog Jumps Exercises ]

2. Wall Squats:

Wall Squats Pinit

Image: Shutterstock

These are regular squats, done against a wall.

1. Do the regular squat but instead of pushing your hips out make sure that your back is straight with the support of the wall.
2. Do not bend lest you hurt yourself.
3. Repeat without sliding up and down the wall.

3. Uneven Squats:

Uneven squat Pinit

Image: Shutterstock

Keep a plank at a little height to perform these squat jump exercise.

1. Place one foot on the floor and the other on the plank.
2. Do your regular squats.
3. Make sure that you balance your weight evenly.
4. Do not stress the knee.
5. If you have any problem doing this, do not attempt this squat.

4. Prisoner Squats:

Prisoner squats Pinit

Image: Shutterstock

These squats are tough to do.

1. Keep your hands behind your head.
2. Push your hip backward while you bend.
3. Keep your shoulders and arms straight.
4. Lower your body and squat

5. Monkey Squats:

Monkey Squats Pinit

Image: Shutterstock

Monkey squats are one of the tougher squats to do.

1. Stand with your legs a little wider than shoulder-width apart.
2. Reach for one knee or toe (depending on how flexible you are) as you lower into a squat.
3. Still holding the toe, squat as low as you can.
4. Slowly rise and release the toe.
5. Make sure that you never pull or push the toe or knee.

6. Sumo Squats:

Sumo Squats Pinit

Image: Shutterstock

These squats are regular squats, which you need to perform by placing your feet far away from each other.

1. Keep your feet apart such that the distance between them is more than shoulder length.
2. Make sure that it is not so much that you lose your balance.
3. Hold a heavy weight with both your hands and perform a squat
4. Remember to keep your upper body straight as you bend your knees.
5. Lower yourself as much as you can

7. Single Leg Squats:

Single Leg Squats Pinit

Image: Shutterstock

Single leg squats are difficult for beginners.

1. Stretch one leg out in the front.
2. Stretch your hands in the front too.
3. Now, squat as low as you can.
4. You can use a piece of furniture for balancing.

8. Frog Squats:

frog squat Pinit

Image: Shutterstock

You need to perform these just the way you do burpees.

1. As you squat down, jump and land on your feet with your hands in the front.
2. Jump back up and repeat.
3. It is similar to burpees where you continue to stretch down and back up.

9. Jumping Jack Squats:

Jumping Jack Squats Pinit

Image: Shutterstock

Jumping Jack squats are more of a cardio workout.

1. Start with jumping jack.
2. As your arms go down, squat down.
3. As your arms go up, your body should squat up.

[ Read: Benefits Of Tuck Jumps Workout On Your Body ]

10. Squats:

Squats Pinit

Image: Shutterstock

Perform any of the above squats, with weights.

  • 1. You should use weights, which you can lift comfortably.
  • 2. Always make sure that you have a proper balance without the weights. In that way, you won’t hurt yourself with the weights.

Benefits Of Jump Squats:

Jump squats have a variety of health benefits. For a start, they help build and tone the calves, glutes, hamstrings, core, and quadriceps. They have other benefits as well. Here we list some important ones:

1. Builds Muscle:

Not only do jump squats help build leg muscles, they help promote an anabolic environment. This environment helps build other muscle groups in the body.

2. Burns More Fat:

Gaining muscle is one of the best ways to burn calories. With every pound of muscle gained, you will burn around 50-70 calories more than regular days. Squats help you build muscle and thus directly help burn more fat.

3. Maintain Mobility And Balance:

Legs are crucial to mobility. As you get older, your leg strength decreases and squats can help you curb the natural weakening of these muscle groups. Squats help maintain motor balance and help improve brain to muscle communication.

4. Prevent Injuries:

Jump squats help improve balance. They help prevent injuries as they directly increase the extent of motion in the hips and ankles.

[ Read: Steps To Do Plié Squat Jumps ]

5. Boost Your Sports Performance – Jump Higher And Run Faster:

Scientific studies concluded that squatting helped athletes perform better, specifically in endurance exercises. This is why jump squats are a part of most of the athletic training sessions. (3)

6. Tone Your Backside, Abs And Entire Body:

Jump squats build muscles that are crucial to glucose regulation, insulin sensitivity, and lipid metabolism. Jump squats help prevent heart diseases, hypertension, obesity, and diabetes.

7. Help With Waste Removal:

Jump squats improve body fluid circulation. The bodily fluids help remove waste and deliver nutrients to tissues, organs, and glands. (4)

These are the many advantages of jump squats! So do include them in your exercise routine if you haven’t yet!

You can also check out many videos on these exercises. If we missed anything or you have any suggestions, please leave us a comment below.

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