Legs · Bodyweight
Jumping Squat Jack
How to do the jumping squat jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Drop into a squat with your feet wide, then explosively jump up and snap your feet together in the air. Land softly back into the wide squat and immediately repeat in a continuous, springy rhythm.
- 1Feel your quads and glutes drive the explosive jump out of the squat
- 2Land soft and absorb each landing back into the squat
- 3Keep your chest up and core braced through every jump
Common mistakes
- Do not land with stiff, locked legs; bend and absorb the impact
- Avoid letting your knees cave inward on the landing
- Do not round your back; keep your chest tall in the squat
Muscles worked
The jumping squat jack mainly works the quads, glutes, and calves, with the hamstrings, lower abs, adductors, hip flexors, and tibialis anterior assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Lower AbsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the jumping squat jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.