Library / Quadriceps
Jump Squat
Bodyweight · Squat · Compound
Quadriceps GlutesAdductorsCalves
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes, Adductors, Calves
- Equipment
- Bodyweight
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Position your feet slightly beyond the line of your hips and arms extended alongside your body
- With your feet fully on the ground, bend your hips and knees in a controlled manner, keeping your gaze directed forward
- When you reach an angle slightly beyond 90 degrees of knee flexion or as much as possible, return to the starting position by quickly extending your hips and knees
- Propel your body upward until you leave the ground
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Bench Squat | Barbell swap | Barbell |
| Barbell Box Squat | Barbell swap | Barbell |
| Barbell Clean Grip Front Squat | Barbell swap | Barbell |
| Barbell Full Squat | Barbell swap | Barbell |
| Barbell Single Leg Split Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.