Freehand Jump Squat
How to do the Freehand Jump Squat
- 1
Cross your arms over your chest.
- 2
With your head up and your back straight, position your feet at shoulder width.
- 3
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- 4
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- 5
When you touch the floor again, immediately squat down and jump again.
- 6
Repeat for the recommended amount of repetitions.
How to program the Freehand Jump Squat
Sets and reps
As a compound movement, the Freehand Jump Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Freehand Jump Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Freehand Jump Squat work?
The Freehand Jump Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Freehand Jump Squat?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Freehand Jump Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
