Freehand Jump Squat
How to do the Freehand Jump Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Body Only
How to do the Freehand Jump Squat
- 1
Cross your arms over your chest.
- 2
With your head up and your back straight, position your feet at shoulder width.
- 3
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- 4
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- 5
When you touch the floor again, immediately squat down and jump again.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Freehand Jump Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Freehand Jump Squat: common questions
What muscles does the Freehand Jump Squat work?
The Freehand Jump Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Freehand Jump Squat suitable for beginners?
The Freehand Jump Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Freehand Jump Squat?
None. The Freehand Jump Squat is a bodyweight exercise, so you can do it without any equipment.
Is the Freehand Jump Squat a compound or isolation exercise?
The Freehand Jump Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Freehand Jump Squat with correct form?
Cross your arms over your chest. Follow the full step-by-step above for the complete movement.
Log your Freehand Jump Squat sets, free.
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