How To Do Jump Squats Properly? Benefits And Types

Medically reviewed by Dr. Sudhansu Singh, BPT
Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Jump squats are the power-packed HIIT version of squats. They are also known as squat jumps. This exercise works on your glutes, lower abs, and leg muscles. Squat jumps and their variations help shed fat from the lower body, tone your butt and legs, and improve strength and balance (1), (2), (3). This article tells you how to do jump squats properly, their benefits, and their types. Read on!

How To Do Jump Squats Properly

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

Step By Step Guide To Do Jump Squats


  1. Stand straight with your feet shoulder-width apart, hands by your side, chest up, shoulders rolled back, chin up, and look ahead.
  2. Push your buttocks out, bend your knees, and squat down or assume a sitting position. Your knees should not overshoot your toes. Bend slightly forward to prevent your lower back from curving and getting hurt.
  3. Bring your palms together as you squat down.
  4. While getting up, propel your body upwards and jump. Throw your hands down to generate force.
  5. Land gently on the floor and squat down. Bring your palms together, making sure your knees are not caved in (this causes injury) and not overshooting your toes.
  6. Do 3-sets of 15 repetitions each.

Adding jump squats to your leg and glutes day can help you reap the benefits listed in the next section.

Jump Squat Benefits

Jump squats have a variety of health benefits. They help build and tone the calves, glutes, hamstrings, core, and quadriceps. They have other benefits as well. We have listed some important ones here.

1. Burn Calories And Fat

Doing 30 jump squats burns about 100 calories, depending on your current weight and intensity of the exercise. Many women tend to accumulate fat in the lower body, which is linked to many health issues. Adding jump squats to your routine will help burn calories and shed fat from the lower body.

2. Tone The Butt, Legs, And Ab Muscles

Jump squats are a plyometric version of normal squats. This high-intensity exercise helps tone the leg and butt muscles.

3. Maintain Mobility And Balance

Mobility and balance are crucial for movement, day-to-day tasks, and a better quality of life. Jumping not only increases mobility but also improves balance. As you get older, your leg strength decreases. Squats can help curb the natural weakening of these muscle groups. They help maintain motor balance and help improve brain-to-muscle communication.

Note: Avoid doing jump squats if you have a leg injury or are recovering from one.

4. Boost Sports Performance

Scientific studies have concluded that squatting could help athletes perform better, specifically in endurance exercises (2). This is why jump squats are a part of most athletic training sessions.

5. Improve Health

Exercising has many health benefits. It helps improve glucose regulation, lipid metabolism, and insulin sensitivity (4), (5). High-intensity cardio exercises like jump squats help reduce the risk of heart disease, hypertension, obesity, and diabetes (6).

6. Help With Waste Removal

Jump squats are a cardio exercise that improves body fluid circulation and increases sweating. These two actions help deliver nutrients to tissues, organs, and glands, and remove waste from the body (7).

7. Help Improve Bone Health

Jump squats can help improve bone density and aid bone health.

Apart from regular jump squats, here are a few variations or other types of jump squats to improve your muscle tone, mobility, and balance.

Types Of Squat Jumps

1. Weighted Squats


  1. Hold a pair of dumbbells while keeping your elbows bent and palms facing each other. Stand straight with your feet shoulder-width apart.
  2. Squat down.
  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.
  5. Do 2-3 sets of 15 repetitions each.

2. Box Jump Squats


  1. Place a stable table or exercise box about 1-2 feet away from you.
  2. Stand straight with your feet shoulder-width apart, shoulders rolled back, and chest and chin up.
  3. Squat down a little to propel your body into a jump.
  4. Land on the box, squat, and jump back down on the floor.

3. Single Leg Jump Squats


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

4. Frog Squats


  1. You need to do these the same way you do burpees.
  2. As you squat down, jump and land on your feet with your hands in the front.
  3. Jump back up and repeat.
  4. Continue to stretch down and back up similar to the way you do burpees.

5. Jumping Jack Squats


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

6. Prisoner Squats


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

7. Bicep Curl Squats


  1. Perform any of the above squats with weights.
  2. Use weights that you can lift comfortably. Always make sure that you can maintain proper balance without the weights. That way, you won’t hurt yourself when doing any of these squats with weights.

8. Uneven Squats


  1. Place a plank at a little height to perform this squat jump exercise.
  2. Place one foot on the floor and the other on the plank.
  3. Do your regular squats.
  4. Make sure that you balance your weight evenly.
  5. Do not stress the knee when you are jumping up and squatting down.
  6. If you have any problem doing this, do not attempt this squat.

9. Wall Squats


These are regular squats done against a wall.

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

10. Regular Squats


  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 lowering yourself slowly.
  3. Make sure that your toes are pointing forward, knees are in the front, and your head and shoulders are straight.
  4. Rise slowly.
  5. Repeat the same.

11. Monkey Squats


  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. 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.

12. Sumo Squats


  1. Keep your feet slightly more than shoulder-width apart.
  2. Make sure that your feet are not so far apart 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.

There you go – a simple and easy guide to do jump squats properly along with their benefits and variations. Do these at home, and you will certainly see a difference in your muscle tone and fitness. Cheers!

Frequently Asked Questions

Do squats make your butt bigger?

Squats and proper nutrition can help make your butt more shapely and rounder. Here’s a list of foods, exercises, and tips to get a bigger butt.

Are jump squats safe?

Yes, jump squats are safe. Make sure you wear good shoes. Avoid jump squats if you have a leg injury or are recovering from an injury or surgery.

Do jump squats slim your thighs?

Just doing jump squats will not help you get slim thighs. You must take care of what you eat and do cardio 3 days a week and strength training twice a week. Here are a few thigh slimming exercises you can do.

Are jump squats bad for knees?

Jump squats can injure your knees if you land hard, do not wear shoes that have shock-absorbing properties, or if your posture is bad. Your knees should not overshoot your toes and they should point diagonally out.

What muscles do jump squats work?

Jump squats work on glutes, hamstrings, quads, lower abs, and calves.


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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.