Outdoor Jump Squats

Beginner Level of Difficulty

The jump squat is an explosive lower body exercise that targets the glutes, hamstrings and quads.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Exercise Instructions

outdoor jump squats - step 1

Step 1

Start in a squat stance with your feet about shoulder width apart and your hands to your side.

outdoor jump squats - step 2

Step 2

Lower yourself into the bottom position of the squat making sure to keep your chest up and your lower back flat.

outdoor jump squats - step 3

Step 3

Jump up and explode through the balls of your feet, fully extending into the air, before softly landing back into your squat stance.