Jump Squats

How to do it

Perform a standard air squat. At the bottom, explode upward, leaving the floor. Land softly and immediately descend into the next rep.

The coaching cue

"Land like a ninja." Absorb the impact by landing on the mid-foot and instantly bending the knees. Never land with locked joints.

What changes inside an AMRAP

You only need an inch of air to make it plyometric. Don't waste energy jumping for the ceiling.

Common mistakes

• Landing with straight legs instead of absorbing the impact into a bend.
• Dipping only a few inches before jumping, which turns the squat into a hop.

Workouts that use jump squats

• Shock & Awe

  5 minute AMRAP — 10 Jump Squats, 20 Plank Shoulder Taps

• Flash Point

  5 minute AMRAP — 5 Burpees, 8 W-Press Ups, 10 Jump Squats

• High Tide

  10 minute AMRAP — 12 Jump Squats, 12 Commando Planks, 20 Lateral Line Hops

• The Acid Bath

  5 minute AMRAP — 8 Jump Squats, 12 Air Squats, 10s Bottom Squat Hold

• Global Warning

  15 minute AMRAP — 15 Jump Squats, 12 Commando Planks, 16 Dead Bugs

• Global Retraction

  15 minute AMRAP — 15 Jump Squats, 15 Supine Floor Scapular Shrugs, 16 Dead Bugs

• The Turbine

  5 minute AMRAP — 20 High Knees (Total), 20 Butt Kicks (Total), 10 Jump Squats

• Systemic Flush

  15 minute AMRAP — 15 Jump Squats, 15 Sprawls (Standard), 30 Butt Kicks

• The Shock Absorber

  5 minute AMRAP — 10 Jump Squats, 12 Plank Knee-to-Elbows

• Anti-Rotation

  10 minute AMRAP — 16 Plank Shoulder Taps, 10 Jump Squats, 30 Butt Kicks

• The Slow Burn

  20 minute AMRAP — 10 Pike Push-ups, 15 Dead Bugs, 20 Jump Squats, 30 Butt Kicks

• Overwatch

  20 minute AMRAP — 20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups

• The Cross-Draft

  20 minute AMRAP — 20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs

• The Trench

  20 minute AMRAP — 20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.