Step by step instructions, muscle activation and variants for the Semi Squat Jump.
The Semi Squat Jump is a plyometric exercise where you explode upward from a half-squat position, developing leg power, jump height, and lower-body explosiveness. It is a staple in athletic conditioning programs targeting the quadriceps, glutes, and calves.
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The Semi 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.