Legs
The main muscle group listed for this exercise.
Exercise guide
Weighted Jump Squat
Weighted Jump Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Weighted Jump Squat also involves glutes, back.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Weighted Jump Squat
- Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
- The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
- Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
- As you return to the ground, absorb the impact through your legs.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Full Squat
Barbell Full Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBarbell Hack Squat
Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Weighted Jump Squat.
What muscles does Weighted Jump Squat work?
Weighted Jump Squat primarily trains the legs and also involves the glutes and back.
Is Weighted Jump Squat beginner-friendly?
It is listed as intermediate.
What equipment do I need for Weighted Jump Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.