Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
- Body part
- Legs: all exercises
- Movement
- Squat: all exercisesalsoPlyometric: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Gluteus MaximusPrimary85%
- Rectus FemorisPrimary85%
- Vastus MedialisPrimary85%
- Vastus LateralisPrimary85%
- Vastus IntermediusPrimary85%
- GastrocnemiusSecondary50%
How to perform
Stand on a stable surface with the feet turned outward as demonstrated, without forcing the angle.
Lower into a controlled squat, allowing the knees to follow the direction of the feet.
Drive through both feet and extend the hips, knees and ankles to jump vertically.
Land with the hips and knees bending to absorb the impact, regain balance and repeat.
Tips
Start with a small jump and prioritise controlled landing.
Use a comfortable squat depth without forcing the knees or feet.
Keep the landing area clear and stop the set if control deteriorates.
Common mistakes
Landing with locked knees.
Allowing the knees to collapse inward relative to the feet.
Rushing the next jump before recovering balance.
Related exercises
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Questions & answers
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