Weighted Jump Squat

A intermediate strength exercise for the quads, done with a barbell.

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

How to do the Weighted Jump Squat

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
As you return to the ground, absorb the impact through your legs.

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 Weighted Jump Squat

Questions

What muscles does the Weighted Jump Squat work?

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

Is the Weighted Jump Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Weighted Jump Squat?

Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Lunge or Barbell Step Ups.

How many sets and reps of the Weighted 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).