Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Barbell Jumping Squats Instructions

  1. Set up for the exercise by loading a barbell with weight and positioning the bar so that it is resting on the muscles on the top of your back, not on the back of your neck.
  2. The bar should feel comfortable. If it doesn't, try adding some padding to the bar. Now take your hands over the back and grip the bar with a wide grip for stability.
  3. With a slight bend in you knees, straighten your back and push your chest out. This is the starting position.
  4. Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.
  5. The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.
  6. Jump as high as possible and land as softly as possible using your toes to brace for the impact.
  7. Upon landing immediately begin your next squat, repeating for the desired amount of reps.

 Exercise Tips:

  1. Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor.  
  2. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise. Begin by using little to no weight.