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Calisthenics
Calisthenics

Jump Squat

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calisthenicslegssquatplyometricpowerquadricepsglutesintermediatebodyweightlower-body

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Exercise demo
In one line

An explosive bodyweight squat that ends in a jump, training lower-body power through the stretch-shortening cycle and a soft, controlled landing.

Detail

From a Bodyweight Squat position, descend to about parallel and then extend the hips, knees, and ankles explosively to leave the floor, swinging the arms up for momentum. Land softly on the balls of the feet, absorbing the impact by re-bending the hips and knees (a quiet, controlled landing), and reset. The triple-extension drive develops power in the Quadriceps, Gluteus Maximus, and Gastrocnemius via the stretch-shortening cycle — a plyometric stimulus (see Plyometrics (Definition)).

Because it is high-intensity and impact-loaded, keep reps low and crisp (quality over fatigue), rest fully between sets, and progress only on solid squat strength and landing mechanics. Knees track over the toes (Knee-Toe Relationship); the main caution is repetitive landing impact. Related plyometrics include the Box Jump and jumping lunges.

Key facts

  • Explosive squat-to-jump using triple extension; soft, controlled landing.
  • Trains lower-body power via the stretch-shortening cycle (plyometric).
  • Keep reps low and crisp; full rest; build on solid squat strength and landing skill.
  • Cautions: knee tracking and repetitive landing impact.

Connections

Sources

Cited in text — not yet linked
Authored from established calisthenics / plyometric-training consensus.

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Atlas Connections

Gastrocnemius
A 2-joint calf muscle that plantar-flexes the ankle and flexes the knee; origin at the femoral condyles, insertion at the calcaneus.
Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.
Knee-Toe Relationship
A squat-alignment concept balancing keeping the knees from passing the toes against keeping the spine vertical — the "happy medium."
Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); the leg-extension arc is ~90° (knee bent to straight).
Bodyweight SquatClosely related
A free-standing squat using only bodyweight — the base lower-body pattern, training the quads and glutes and teaching the squat mechanics behind every harder variation.
Box JumpClosely related
A two-foot jump up onto a raised box, landing softly on top — a lower-intensity way to train upward jump power while reducing landing impact.
Plyometrics (Definition)
Quick, powerful movements that use a rapid eccentric pre-stretch immediately followed by an explosive concentric action — training the stretch-shortening cycle to produce more power.
Principle of Movement Speed (Controlled Training)
Keep every rep controlled and non-ballistic, with the lowering at least as long as the lift, but drive the lifting phase with maximal intent: explosive concentric effort builds more strength than a deliberately slow tempo.