Jump squat challenge

About this jump squat challenge

Jump squat challenge

Intensity level: intermediate/advanced

Benefits: improves leg strength and tone

Safety: please read the general safety information here

Warm up: there are 5 standard squats at the start of each day’s challenge, which are important to warm up your muscles and joints

What you need: due to jump squats being a high impact exercise, you should wear trainers that will absorb some of the impact

 Jump squat challenge chart

The challenge includes a mixture of standard squats and jump squats. There are 5 standard squats to warm up and cool down each day. Instructions for the exercises are below the chart.

Jump squat challenge chart

Exercise instructions


Jump squat

What are the increased benefits of jump squats vs regular squats?

Muscle Activation:

  • Regular squats: Primarily target the quadriceps, hamstrings, and glutes in a controlled, isometric contraction.
  • Jump squats: Involve a concentric (shortening) contraction of the muscles during the jump, leading to significantly higher muscle activation, especially in the glutes and calves.

Power and Explosiveness:

  • Regular squats: Build strength gradually through controlled movements, improving overall muscle power to a lesser extent.
  • Jump squats: Train the body to produce force quickly and explosively, enhancing power output and athletic performance.

Cardiovascular Effect:

  • Regular squats: Have minimal impact on heart rate, primarily focusing on muscle building.
  • Jump squats: Elevate heart rate significantly, making them a great exercise for improving cardiovascular fitness and burning calories.

What are the disadvantages?

Difficulty and Injury Risk:

  • Regular squats: Easier to learn and perform with proper form, making them suitable for beginners.
  • Jump squats: Require more coordination and power, increasing the risk of injury if not done with proper technique.

Who should do which?

  • Regular squats: Ideal for beginners, those focusing on building strength, and individuals with joint limitations.
  • Jump squats: Suitable for advanced exercisers, athletes seeking to improve power and explosiveness, and those looking for a more challenging and calorie-burning workout.

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