Weighted Jump Squat
The Weighted Jump Squat is a intermediate barbell exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentBarbell
LevelIntermediate
How to do the Weighted Jump Squat
- 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.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.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.As you return to the ground, absorb the impact through your legs.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.