Quads · Barbell · Advanced
How to do Barbell Jump Squat
The barbell jump squat is a dynamic lower body exercise that combines the traditional squat with an explosive jump, performed while holding a barbell across the upper back. This exercise targets the glutes and also works the quadriceps, hamstrings, and calves. It is a plyometric movement that develops power, strength, and explosiveness in the legs.
- Also works
- Hamstrings and Calves
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Barbell Jump Squat, step by step
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Once you reach the bottom of the squat, explode upwards by jumping off the ground.
- As you jump, extend your hips, knees, and ankles, pushing through your toes.
- Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.
Muscles worked
Barbell Jump Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Barbell Jump Squat in SPLYT
Barbell Jump Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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