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Exercise 3543 · REF wfotm7S

Bodyweight Drop Jump Squat exercise animation

Bodyweight Drop Jump Squat

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Dropping into the squat before exploding back up turns a standard squat into a plyometric exercise, training the glutes and quads to absorb force and redirect it quickly rather than just moving weight slowly. It's a power move, not a strength-building one, so reps should stay low and quality should matter more than how many you can grind out. Landing soft, with bent knees, is the whole point — stiff landings defeat the purpose and beat up the joints.

How to Do the Bodyweight Drop Jump Squat

  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

The Bodyweight Drop 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 body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Bodyweight Drop Jump Squat work?
The Bodyweight Drop Jump Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Bodyweight Drop Jump Squat?
The Bodyweight Drop Jump Squat is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Drop Jump Squat?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.