Skip to main content

Narrow Wide Squat Jump

Step by step instructions, muscle activation and variants for the Narrow Wide Squat Jump.

EasyGlutesQuadriceps

About this exercise

A plyometric squat jumping between a narrow and a wide stance: from a squat with the feet close together you jump the feet out wide and land back in a squat, then jump back to narrow. The continuous jumping builds the quads and glutes, works the inner and outer thighs and keeps the heart rate high.

How to Perform

  • Start in a shallow squat with your feet close together and hands clasped at your chest
  • Jump and land with your feet wide apart, sinking back into a squat
  • Jump again and bring your feet back together into the narrow squat
  • Stay low and land softly on the balls of your feet each time
  • Continue alternating narrow and wide landings at a steady pace

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Narrow Wide Squat Jump

The Narrow Wide 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.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore