Loaded Jump Squat

The Loaded Jump Squat is a dynamic and explosive lower-body exercise that combines the benefits of traditional squats with the power of a jump. This movement enhances strength, power, and agility in the lower extremities.

Muscles Targeted:

  • Primary: Quadriceps, Glutes, Hamstrings
  • Secondary: Calves, Core

Equipment Needed:

  • Barbell or Dumbbells

Exercise Description:

  1. Set-Up: Stand with your feet shoulder-width apart, holding a barbell across your upper back or dumbbells at your sides.
  2. Squat Position: Lower your body into a squat position by bending at the hips and knees. Keep your chest up, back straight, and knees tracking over your toes.
  3. Powerful Jump: From the squat position, explode upward through your hips and knees, lifting off the ground.
  4. Mid-Air Position: In mid-air, extend your hips and knees fully, bringing your feet off the ground.
  5. Controlled Landing: Land softly, bending your knees to absorb the impact, and immediately go into the next squat repetition.
  6. Repeat: Perform the loaded jump squat for the desired number of repetitions, maintaining a fluid and controlled motion.


  • Ensure proper squat form before adding the jumping component.
  • Land with a slight bend in your knees to minimize impact on your joints.
  • Engage your core throughout the movement to maintain stability.


  • Bodyweight Jump Squat: Perform the exercise without added resistance.
  • Medicine Ball Loaded Jump Squat: Hold a medicine ball close to your chest while performing the jump squat.


  • Develops lower body strength and power.
  • Engages fast-twitch muscle fibers for explosive movements.
  • Enhances overall athletic performance and agility.

Incorporate Loaded Jump Squats into your lower body or full-body workout routine to boost power and agility. Adjust the weight and intensity based on your fitness level and goals.