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Quads · Body weight · Intermediate

How to do Bodyweight Drop Jump Squat

The bodyweight drop jump squat is a plyometric exercise targeting the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves explosive jumping and rapid foot movement, challenging coordination, power, and lower body strength.

Bodyweight Drop Jump Squat demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Body weight
Level
Intermediate
Category
Legs

How to do Bodyweight Drop Jump Squat, step by step

  1. Stand with your feet shoulder-width apart.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Jump up explosively, extending your hips, knees, and ankles.
  4. While in mid-air, quickly bring your feet together.
  5. Land softly on the balls of your feet and immediately drop back into a squat position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Bodyweight Drop Jump Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Bodyweight Drop Jump Squat in SPLYT

Bodyweight Drop 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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