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Muscles worked
Also works
- Equipment
- None
- Level
- Intermediate
- Tempo
- Quick and steady intervals
How to do the squat jump
- 1Stand with your feet shoulder width apart.
- 2Squat down, swinging your arms back.
- 3Drive through your feet and jump as high as you can, arms reaching up.
- 4Land softly, bending straight back into the next squat.
When to pick it: Pick it for power and conditioning. Do a regular bodyweight squat if jumping bothers your knees.
Form cues
- Land quietly
- Knees track over the toes on landing
- Use your arms
Common mistakes
- Landing with straight legs
- Knees caving in on landing
- Shallow squats
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Intervals
| Goal | Rounds | Work | Recover |
|---|---|---|---|
| Beginner | 6 rounds | 20 s on | 40 s easy |
| Building | 8 rounds | 30 s on | 30 s easy |
| Advanced | 10 rounds | 40 s on | 20 s easy |
Work hard enough that talking is difficult, then recover fully enough to keep your form on the next round. Get a full 4–12 week program →
Swap it for
Similar effort, different movement.
