How to Do Jump Squats

This high-intensity exercise isolates and strengthens your quad muscles.

Part 1 of 4: Getting in the Starting Position

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   Stand up straight in front of a mirror. Bend your knees slightly, but make sure that your back stays straight.
   
   

Part 2 of 4: Performing the Exercise

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   Squat down. Keep your hips back, back straight and your head facing forward.
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   Immediately jump upwards. Reach upward as high as you can with your hands as your feet leave the floor.
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   Land in the same position you started in. Swing your arms back and immediately repeat the second step.

Part 3 of 4: Advanced Version

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   To make this exercise more challenging you can wear a weight vest or hold a pair of dumbbells while you perform the exercise.
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   You can also increase the difficulty of jump squats by standing on one leg—just as you jump. Make sure that you do an equal number of reps for each leg.

Part 4 of 4: Frequency

1. Do 20 repetitions of this exercise per set on each side. Repeat until you've completed three sets. Start the first set on a relatively low intensity, and increase each time so that you're going at 100% by the last one. This will ensure that you finish on a strong note. ^[1]
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   In order to start seeing/feeling results, aim to do three sets in a day. Give yourself three days of rest between each exercise day. ^[2] You should start to see results within five to six weeks. For faster results, increase the number of sets/times per week you do this exercise.