Exercise guide
Semi Squat Jump
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The Semi Squat Jump is a plyometric movement that builds explosive power and lower-body reactive strength by combining a partial squat with a vertical leap. It primarily targets the quadriceps and glutes while significantly engaging the calves for takeoff and landing absorption.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with your shoulders pulled back.
- Position your arms at your sides, ready to swing for momentum.
How to do it
- Inhale as you quickly lower into a semi-squat (about halfway to parallel), driving your hips back and swinging your arms behind your torso.
- Exhale forcefully as you drive through the mid-foot to jump vertically, swinging your arms forward and upward to assist with height.
- Land softly on the balls of your feet, immediately bending your knees and hips to absorb the impact.
- Maintain a fast, rhythmic tempo, spending as little time on the ground as possible between repetitions.
Form checklist
- Ensure knees track over your toes and do not cave inward during takeoff or landing.
- Land 'quietly' by transitioning from the balls of the feet to the heels while absorbing force through the hips.
- Keep your spine neutral and avoid excessive forward lean during the squat phase.
- Maintain a partial depth (semi-squat) to focus on speed and power rather than maximum range of motion.
Pro tips
- Focus on 'minimum ground contact time' to maximize the stretch-shortening cycle of your muscles.
- Think about pushing the floor away from you as explosively as possible to engage more fast-twitch muscle fibers.
- Keep your gaze forward to help maintain balance and an upright torso throughout the jump.
Make it harder
- Perform 'Tuck Jumps' by pulling your knees toward your chest at the peak of the jump.
- Hold a light medicine ball at chest height to increase the load and challenge your core stability.
Frequently asked
- What muscles does the semi squat jump work?
- The semi squat jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the semi squat jump?
- The semi squat jump requires no equipment — just your body weight.
- Is the semi squat jump good for beginners?
- The semi squat jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps