How to do the Squat Jumps
Step by step
- Stand with feet shoulder width and toes slightly turned out.
- Sit your hips back into a squat, keeping your chest tall.
- Explode straight up, extending through your hips and legs.
- Land softly back into the squat position, absorbing with bent knees.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Land soft and controlled by sinking into the next squat - if your knees complain, swap to steady bodyweight squats without the jump.
Coaching cue
Straighten your hips, knees, and ankles fully at the top of every jump.
Make it easier or harder
- Easier: Do bodyweight squats standing up fast, with no jump.
- Harder: Pause at the bottom of each squat, or tuck your knees up on the jump.
Muscles worked
- Primary: Cardio, Quads
- Secondary: Glutes, Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.