Hands to Floor Jump Squat
In SetGrip: Jump Squat (Hands to Floor)
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyIntermediate
- TypePlyometric · Knee-dominant
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Plyometrics
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Touching the floor at the bottom of each rep gives this jump squat a depth gauge you can feel, forcing a genuinely low crouch before every takeoff instead of the shallow bounce that creeps into rushed sets. The deep reset trades some rebound speed for a longer range of motion and a harder push off the floor.
How to do the Hands to Floor Jump Squat
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump explosively, extending your hips and knees fully.
- Land softly on the balls of your feet and immediately lower your body back into a squat position.
- 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
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
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 |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
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
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Hands to Floor Jump Squat work?
The Hands to Floor Jump Squat primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Hands to Floor Jump Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Hands to Floor Jump Squat 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.
What can I do instead of the Hands to Floor Jump Squat?
If you cannot do the Hands to Floor Jump Squat, try the Barbell Jump Squat, the Barbell Kneeling Jump Squat or the Jump Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Hands to Floor Jump Squat, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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