Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Weighted Jump Squat
- Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
- The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
- Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
- As you return to the ground, absorb the impact through your legs.
Muscles Worked
Alternatives to Weighted 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.
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1
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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2
Weighted Squat
An intermediate compound strength exercise that works the quads.
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3
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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4
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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5
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
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6
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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7
Weighted Sissy Squat
An advanced compound strength exercise that works the quads, using a barbell.
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8
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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9
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do weighted jump squat work?
Weighted Jump Squat primarily works the quads. The calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for weighted jump squat?
Weighted Jump Squat uses barbell.
Weighted Jump Squat: is it suitable for beginners?
Weighted 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 weighted jump squat?
Freehand Jump Squat, Weighted Squat, Dumbbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted jump squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted 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 Weighted 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.