Barbell jump squat

A compound exercise for the quads and glutes, with help from the calves, hamstrings. Equipment: barbell and squat rack.

Orbit

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WorksQuadsGlutesCalvesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A light bar on your upper back, held tight.
Dip a quarter of the way and jump
Land softly and reset before the next rep

Muscles worked

Barbell jump squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves
Hamstrings

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all barbell jump squat alternatives.

Box jumpPlyo box or step
Hex bar jumpTrap bar
Standing long jumpNo equipment
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Drop jumpPlyo box or step

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

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