Weighted Jump Squat
The Weighted Jump Squat is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and lower back assist as stabilizers throughout the range of motion.
How to Weighted Jump Squat
- 1
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.
- 2
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.
- 3
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.
- 4
As you return to the ground, absorb the impact through your legs.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Jump Squat work?
The Weighted Jump Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Lower Back, which assist during the movement.
Is the Weighted Jump Squat good for beginners?
The Weighted Jump Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Weighted Jump Squat?
You need barbell to perform the Weighted Jump Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.