Step by step instructions, muscle activation and variants for the Squat Jump.
The jump squat is a plyometric exercise that combines a bodyweight squat with an explosive vertical jump. It builds lower-body power, improves athletic performance, and elevates the heart rate, making it effective for both strength and conditioning.
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The Squat Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.