Freehand Jump Squat

A intermediate strength exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Push

How to do the Freehand Jump Squat

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Freehand Jump Squat

Questions

What muscles does the Freehand Jump Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Freehand Jump Squat good for beginners?

It's rated intermediate. Beginners can build up to it with Bodyweight Squat first.

What can I do instead of the Freehand Jump Squat?

Good alternatives that train the quads: Bodyweight Squat, Bodyweight Walking Lunge, Barbell Full Squat or Barbell Hack Squat.

How many sets and reps of the Freehand Jump Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).