If you have any history of knee trouble, skip this and stick to normal squats.
In on the way down, out sharply as you jump. Never hold your breath through the landing.
Start here if you cannot do jump squats with clean form yet.
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Not on their own, but the landing is where it goes wrong. Land on the whole foot with soft knees and sink straight into the next squat. Landing stiff and flat is what hurts. Skip them if you have existing knee trouble.
Per minute, yes - they are closer to sprinting than to lifting. That is not the main reason to do them; the main reason is power, which normal squats do not train.
Be considerate about the floor below you. Squats with a three second lowering phase give a similar leg challenge with no noise at all.
Which day to do Jump Squats, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.
One leg at a time - which also shows you exactly how uneven your two legs are.
Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
