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The Jump Squat is a plyometric exercise that primarily targets the quadriceps, but also works the abductors, adductors, calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.




  • Start in a squat position with feet just wider than shoulder width and toes pointing slightly outwards.
  • Explode upwards, swinging your arms forwards as you jump into the air.
  • Land back on the ground softly – cushion your landing with your legs.

Leg Muscle Diagram.

Leg Muscles