Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
Starting position
End position
How to Do Freehand Jump Squat
- Cross your arms over your chest.
- With your head up and your back straight, position your feet at shoulder width.
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- When you touch the floor again, immediately squat down and jump again.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Freehand Jump Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
2
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
3
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
-
4
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
-
5
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
-
6
Squat with Plate Movers
An intermediate compound strength exercise that works the quads, using a barbell.
-
7
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
-
8
Weighted Squat
An intermediate compound strength exercise that works the quads.
-
9
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
10
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do freehand jump squat work?
Freehand Jump Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for freehand jump squat?
None. Freehand Jump Squat is a bodyweight movement you can do anywhere you have floor space.
Freehand Jump Squat: is it suitable for beginners?
Freehand Jump Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of freehand jump squat?
Weighted Jump Squat, Barbell Full Squat, Dumbbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my freehand jump squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; freehand jump squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Freehand Jump Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.