Legs · Bodyweight
Wide Stance Jump Squat to Narrow Stance Jump Squat
How to do the wide stance jump squat to narrow stance jump squat, 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
Start in a wide-stance squat, then explode upward into a jump. As you land, bring your feet in to a narrow stance and immediately drop into another squat and jump. Keep alternating between wide and narrow landings, absorbing each landing softly through your hips and knees.
- 1Feel your quads and glutes explode on every jump
- 2Land soft and absorb through your hips and knees
- 3Reset your stance quickly between jumps
Common mistakes
- Don't land with stiff, locked legs
- Avoid letting your knees cave inward on landing
- Don't round your back; keep your chest up through each squat
Muscles worked
The wide stance jump squat to narrow stance jump squat mainly works the quads and glutes, with the hamstrings, calves, lower abs, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- Hip FlexorsMinor
Kovo programs the wide stance jump squat to narrow stance jump squat 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.