Cardio

Squat jump

A squat that explodes into a jump — builds power and raises your heart rate fast.

Advanced Includes jumping No equipment
Movement diagram for Squat jump: squat (bottom) to in the air
Original diagram — start and finish positions.

How to do it

  1. Stand with feet shoulder-width apart.
  2. Squat down with arms reaching back.
  3. Jump up explosively, swinging your arms up.
  4. Land softly with bent knees, sinking straight into the next squat.

Form tips

  • Land quietly — think of a cat.
  • Knees track over toes on landing.

Common mistakes

  • Landing with straight legs.
  • Knees collapsing inwards.

Easier and harder

Make it easier

Do a fast squat and rise onto your toes instead of jumping.

Make it harder

Pause at the bottom before each jump.

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026

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