Cardio Exercise · Body Weight

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Semi-Squat Vertical Jump

The semi-squat jump is a vertical jump with the feet remaining beneath the body. The demonstration bends the hips and knees before takeoff and again on landing, while the hands stay mostly beside the thighs. It does not include an airborne straddle or an overhead arm swing.

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Category

Cardio

Equipment

Body Weight

Target

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Semi-Squat Vertical Jump

1. Stand with comfortable foot spacing and clear landing space.
2. Bend your hips and knees into a crouch you can control, keeping the hands beside you.
3. Extend the legs to jump upward with the feet staying beneath the body.
4. Land with the knees and hips bending again instead of holding a rigid stance.
5. Reset and repeat only while you can control the takeoff and landing.

Choose a manageable starting bout

Start with a short bout and controlled movement. Increase duration or repetitions gradually rather than using a universal target for every conditioning drill.

Technique & Form Tips

The legs propel the body upward and bend again during landing. The animation does not establish a required squat depth, jump height or one exclusive part of the foot for landing.

Common Mistakes to Avoid

• Adding a straddle: The demonstrated feet stay under the body.
• Forcing a deeper starting squat: Use a controllable preparation rather than chasing a fixed depth.
• Repeating before regaining control: Pause between jumps when needed to establish a steady stance.

How to Breathe During This Exercise

Breathe steadily and choose a pace that lets you maintain the movement. Slow down or pause when technique or breathing becomes difficult to control.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Semi-Squat Vertical Jump is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

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FAQ

How should I pace the Semi-Squat Vertical Jump?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Semi-Squat Vertical Jump?

You do the Semi-Squat Vertical Jump with Clear space on a firm, non-slip surface. 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 Semi-Squat Vertical Jump?

Watch for adding a straddle: The demonstrated feet stay under the body.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Semi-Squat Vertical Jump?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.