What equipment do you need for the squat jumps?

The squat jumps is a bodyweight exercise and needs no equipment.

Legs · Bodyweight

Squat Jumps

How to do the squat jumps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Start in a squat position. Explosively jump up, extending legs and arms. Land softly back into the squat position and immediately repeat.

1Push through the mid-foot and feel your quads engage as you extend your knees
2Keep your chest up and sit back and down; you should feel the movement through your hips and thighs
3Move deliberately and with control rather than relying on speed or momentum

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't let your knees collapse inward or your heels lift; keep your spine neutral throughout
Don't use momentum or rush through the reps, quality trumps quantity

The squat jumps mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

Kovo programs the squat jumps 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.

Last reviewed April 2026.