Legs · Bodyweight
Semi Squat Jump
How to do the semi squat jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet about shoulder-width apart. Dip into a half squat, then jump explosively off the ground. Land softly back into the half-squat position and immediately reset for the next rep.
- 1Feel your quads and glutes explode as you leave the ground
- 2Land soft and absorb through your hips and knees
- 3Stay tall through your chest on the way up
Common mistakes
- Don't let your knees collapse inward on landing
- Avoid landing stiff-legged or flat-footed
- Don't round your back as you load the jump
Muscles worked
The semi squat jump mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the semi squat jump 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.