Upper Legs Exercise · Body Weight

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Bodyweight Drop Jump Squat

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.

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Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

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, fully extending your hips, knees, and ankles.
4. While in the air, quickly bring your feet together.
5. Land softly on the balls of your feet and immediately drop back into a squat position.
6. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bodyweight Drop Jump Squat mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Band Squat Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Dumbbell Bench Squat Dumbbell · Glutes Kettlebell Front Squat Kettlebell · Glutes

Featured in Curated Workouts

Train the Bodyweight Drop Jump Squat with structured progression in these complete workout routines:

Level 2 · Intermediate 30 Min · ~280 kcal

Titan Calisthenics Full Body Circuit

3 Days/Wk · 8 Wks · 30 Min · ~280 kcal

High-intensity bodyweight strength circuit engineered for relative upper and lower body power with zero equipment.

Bodyweight Circuit PectoralsTricepsUpper Back

+1

5 Movements

5 Exercises · 4 Rounds Start Workout →

Level 2 · Intermediate 28 Min · ~270 kcal

Living Room Lower Body & Glute Burn

3 Days/Wk · 8 Wks · 28 Min · ~270 kcal

High-volume bodyweight quad, hamstring, and glute workout for athletic leg stamina.

Bodyweight Circuit QuadsGlutesHamstrings

4 Movements

4 Exercises · 4 Rounds Start Workout →

Level 3 · Advanced 10 Min · ~160 kcal

Express 10-Minute Tabata Fat Burner

4 Days/Wk · 6 Wks · 10 Min · ~160 kcal

High-output 20-seconds-on, 10-seconds-off micro HIIT protocol for rapid conditioning.

Bodyweight Interval / HIIT QuadsGlutesPectorals

4 Movements

4 Exercises · 8 Cycles (20s on / 10s off) Start Workout →

FAQ

What muscles does the Bodyweight Drop Jump Squat work?

The Bodyweight Drop Jump Squat mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bodyweight Drop Jump Squat?

You do the Bodyweight Drop Jump Squat with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bodyweight Drop Jump Squat?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bodyweight Drop Jump Squat?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Bodyweight Drop Jump Squat?

The Band Squat trains your glutes with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.