Freehand Jump Squat
Freehand Jump Squat is a compound strength exercise using body only that trains the quadriceps.
StrengthBody OnlyIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
How to do it
- Cross your arms over your chest.
- With your head up and your back straight, position your feet at shoulder width.
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- When you touch the floor again, immediately squat down and jump again.
- Repeat for the recommended amount of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Freehand Jump Squat from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
