Freehand Jump Squat

The Freehand Jump Squat is a compound strength exercise using only your body weight. It primarily targets the quadriceps, with the calves, glutes, and hamstrings working as secondary muscles. Suitable for intermediate lifters.

Updated July 24, 2026

Primary Muscles

quadriceps

Secondary Muscles

calves glutes hamstrings

Level

intermediate

Mechanic

compound

Equipment

body only

Instructions

Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions.