Barbell Jump Squat

The barbell jump squat increases lower body explosiveness with a focus on the quads, hamstrings, glutes, and calves. This exercise also improves core stability.


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    Place a barbell on your upper back with an overhand grip, just as you would for a back squat. Position your feet shoulder-width apart with your toes pointing forward, or rotated slightly outward. This is your starting position.
  2. Barbell Jump Squat
    Drop your hips into a quarter squat position, as if you were doing a vertical jump.
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    Drive hips upward explosively and jump as high as possible while keeping the barbell stable. Softly land on the balls of your feet, this will cushioning the impact. Return to starting position.

Trainer’s Tips

  • Do not drop into a full squat. Only go as far as you would in a vertical jump.
  • Do not let your knees cave inward on the ascent.