bodyweight drop jump squat
bodyweight drop jump squat — highlighted muscle: glutes

Muscles worked

glutes, quadriceps, hamstrings, calves

Watch a demonstration

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bodyweight drop jump squat

Body part
upper legs
Equipment
body weight
Target muscle
glutes
Muscle group
quadriceps

Secondary muscles

quadricepshamstringscalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart.

  2. 2

    Lower your body into a squat position by bending your knees and pushing your hips back.

  3. 3

    Jump up explosively, extending your hips, knees, and ankles.

  4. 4

    While in mid-air, quickly bring your feet together.

  5. 5

    Land softly on the balls of your feet and immediately drop back into a squat position.

  6. 6

    Repeat for the desired number of repetitions.

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