GymPlan AIFreehand Jump Squat
Freehand Jump Squat is an intermediate compound bodyweight exercise that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the freehand jump squat
- Cross your arms over your chest.
- With your head up and your back straight, position your feet at shoulder width.
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- 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.
- When you touch the floor again, immediately squat down and jump again.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialFreehand Jump Squat alternatives
Exercises that train the same main muscle, including options with other equipment.
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Bodyweight SquatBodyweight · Beginner
Cable DeadliftsCable · Beginner
Weighted SquatOther · IntermediateFAQ
What muscles does the freehand jump squat work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of freehand jump squat should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the freehand jump squat good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.