Isometric-Explosive Bodyweight Jump Squat

Isometric-explosive body-weight jump squats increases lower body power, strength, and endurance. The exercise also increases core stability and coordination.


  1. 14_A
    Stand with your feet shoulder-width apart, toes pointed forward. Interlock fingers behind head with elbows flared out.
  2. Isometric-Explosive Bodyweight Jump Squat
    Descend into a full squat position with thighs parallel to ground for a few seconds.
  3. 14_C
    Quickly drive through the heels, jumping off ground as high as possible, keeping hands behind the head. Land softly and return to starting position.

Trainer’s Tips

  • Do not let the knees cave inward on the jump or landing.
  • Make sure you pause in the full squat position to dissipate any momentum you have.
  • Be sure to jump as explosively as possible.