PlanWorkouts

Exercise 0053 · REF 1gFNTZV

Barbell Jump Squat exercise animation

Barbell Jump Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell jump squat adds an explosive vertical jump to a loaded squat, training power output rather than just raw strength. Keep the weight considerably lighter than your regular squat, since the goal is bar speed, not maximum load, and landing under a heavy bar is asking for trouble. It's best used in blocks focused on speed and power rather than as a daily strength staple.

How to Do the Barbell Jump Squat

  1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
  4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
  5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

Muscles Worked

The Barbell Jump Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Jump Squat work?
The Barbell Jump Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Jump Squat?
The Barbell Jump Squat is done with a barbell.
What's a good alternative to the Barbell Jump Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.