Procaryote
Knee · Strengthening

Controlled Jump Squat

Jump squat, 3 sets, 8 repetitions, controlled tempo

Illustration of the Controlled Jump Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Controlled, slow descent and explosive ascent

Description: Stand with feet shoulder-width apart. Bend your knees to descend into a squat, then jump vertically by pushing strongly off your legs. Land softly by again bending your knees to absorb the impact and repeat.

Tips: Keep your back straight and gaze forward. Engage your abdominal muscles to stabilize the trunk. Ensure your knees do not pass the line of your toes during the descent.

Progression: Gradually increase the number of repetitions or the height of the jump as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, feet shoulder-width apart
Clinical goal
Muscle strengthening of the knees
Also known as
squat sauté, saut en squat, jump squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.