Squat Jumps
Beginner
Lower Body
Vertical
Description
The foundational lower body plyometric. Squat down, explode up, land softly, repeat. Teaches the full lower body power chain—glutes, quads, hamstrings, and calves working together.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Hamstrings
Calves
Equipment
None
Coaching Cues
- Stand with feet shoulder-width apart. Lower into parallel squat (thighs parallel to ground). Explode upward, reaching arms overhead. Land softly with bent knees. Reset completely before next rep—don't rush.
Contraindications
Avoid with knee pain, ACL/meniscus injuries, or poor landing mechanics. Build strength base first with bodyweight squats.