Barbell jump squat

Category

Plyometrics

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
3. Explosively push through your heels to jump straight up, extending your hips and knees fully to jump.
4. Land softly on your forefeet, immediately bending your knees and hips to absorb the impact and lower back into the squat position. Repeat for the desired number of repetitions.

Form tips

• Ensure the barbell remains steady on your back to prevent it from shifting during the exercise.
• Keep your knees aligned with your toes to avoid knee injuries.
• Start with a lighter weight to master the form and technique before progressing to heavier loads.