Barbell Jump Squat
A jump squat with a light barbell across your upper back. Adds load to the jump to build lower-body power and rate of force development.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Lower Back (Erector Spinae)
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Unrack a light barbell, roughly 20-30% of your back squat, onto your upper back and stand with feet just outside shoulder width.
Dip quickly into a quarter to half squat, keeping your chest up.
Reverse immediately and jump as high as you can, extending through the hips, knees and ankles.
Hold the bar pinned to your back throughout the flight.
Land softly on the balls of your feet, sink into the next dip and repeat.
Breathing: Inhale on the dip, exhale forcefully as you jump.
Coaching tips
Pin the bar down
Quick dip, fast jump
Land quietly
Common mistakes
Using a load heavy enough to slow the jump
Letting the bar bounce on the shoulders
Landing stiff-legged
Knees caving on landing
Safety notes
Keep the load light; speed is the goal.
Jump on a non-slip surface with clear space around you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.