ConditioningcompoundBodyweight
JUMP SQUAT
Explosive squat with a jump at the top. Develops lower body power and conditioning.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet shoulder-width apart.
- 2
Descend into a squat.
- 3
Drive explosively through the floor and jump.
- 4
Land softly with knees bent.
- 5
Immediately descend into the next rep.
THE STANDARD
Full squat depth before the jump. Both feet leave the floor. Soft landing.
COACHING CUES
Full depth before the jumpLand softlyImmediate descent
COMMON MISTAKES
Partial squat depth.
Landing stiff-legged.
SCALING / SUBSTITUTIONS
Bodyweight squat without the jump.
Reduce reps.
300WOD APPLICATION
Jump squats are used as a Foundation and Hoplite conditioning movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Bodyweight
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsCalvesAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan