Half Squat Jump
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Cardio
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
Track this exercise in SetGrip — no account needed
Cutting the dip to a shallow bounce keeps you springing off the floor in quick rhythm, which is what makes this conditioning rather than a strength move. Work in timed rounds of 20-30 seconds: the partial knee bend keeps ground contacts short and the heart rate high compared with a full-depth jump squat.
How to do the Half Squat Jump
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Jump explosively, extending your hips and knees while swinging your arms for momentum.
- Land softly on the balls of your feet and immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Cardio · Cardio
High rep squats push the heart rate up more than any other lift, so leave enough rest between heavy sets.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Frequently asked questions
What muscles does the Half Squat Jump work?
The Half Squat Jump primarily works the cardio. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Half Squat Jump good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Half Squat Jump with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Half Squat Jump, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
Track the Half Squat Jump in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.