Double Jump Squat
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The double jump squat is a bodyweight plyometric exercise that pairs two explosive squat jumps in quick succession to build lower-body power and aerobic conditioning. It loads the quads, glutes, and calves through repeated jump-and-land cycles, making it a useful drill for athleticism, fat-burning circuits, and general conditioning. No equipment is needed beyond your own bodyweight.
How to do the Double Jump Squat
- 1Stand with your feet shoulder-width apart, toes pointing slightly out, and your weight balanced through your whole foot.
- 2Brace your core, hinge slightly at the hips, and lower into a squat until your thighs are roughly parallel to the floor.
- 3Drive explosively through your legs and jump straight up, swinging your arms upward for momentum.
- 4Land softly on the balls of your feet, then your whole foot, bending your knees to absorb the impact and dropping straight back into a squat.
- 5Immediately spring into a second jump from that squat, performing two consecutive explosive jumps before pausing.
- 6Land softly again and reset to a stable squat or standing position to begin the next pair of jumps.
- 7Continue for your target reps or time, keeping each landing controlled, then stop while your form is still clean.
Form tips
- Land softly and quietly, rolling from the balls of your feet to your heels and bending your knees to cushion each landing.
- Keep your chest up and back flat through the squat so the power comes from your hips and legs, not a rounded spine.
- Use your arms — drive them up on the jump and down as you load the next one to add height and rhythm.
- Drive your knees out in line with your toes on every landing so they don't cave inward under impact.
- Build up volume gradually; plyometric jumps are high-impact, so rest fully between sets and stop if landings get sloppy.
Common mistakes
- Landing stiff-legged with straight knees, which sends impact straight into the joints instead of absorbing it through the muscles and raises injury risk.
- Letting the knees collapse inward on landing, which stresses the knee ligaments and wastes the power you need for the next jump.
- Rounding the lower back at the bottom of the squat, which puts the spine under load during an explosive movement.
- Rushing the second jump without resetting balance, which leads to off-center landings and loss of control.
- Squatting too shallow and only half-jumping, which removes the stretch-load that makes the drill build real lower-body power.
Frequently asked questions
What muscles does the double jump squat work?
As a squat jump, it trains the major lower-body muscles — the quads, glutes, and calves — through the explosive jump and the controlled landing, while your core works to keep you balanced and braced.
Is the double jump squat good for beginners?
It is an advanced plyometric move because of the repeated high-impact landings. Beginners should master a bodyweight squat and a single jump squat with soft landings first, then add the double jump once those feel controlled.
How many reps of double jump squats should I do?
Because it is high-impact and power-focused, keep the volume moderate — around 3 to 5 sets of 5 to 10 quality reps with full rest between sets, stopping once your landings lose their crispness.
Is the double jump squat cardio or strength training?
It is a plyometric, aerobic-style conditioning move. Done for reps or time it raises your heart rate like cardio, while the explosive jumps also build lower-body power.
What is a good alternative to the double jump squat?
Lower-impact options include the standard bodyweight squat jump, a single jump squat, or plain bodyweight squats. These keep the same lower-body pattern with less repeated landing stress.
