The squat jump involves a standing jump that works mainly the quadriceps but also the gluteals and hamstrings. Stand with feet shoulder width apart and with a slight bend in the knee. Keeping the back straight, bend the knees and flex at the hip. Attempt to have a 90 degrees angle at the knee when grasping the bar or dumbells. This will stop the back form bending and decrease the risk of injury.

From this point, stand up holding onto the weights, until in a fully standing position. Repeat this movement for the correct number of repetitions.

To progress this, a jump can be added to the movement. This increases the power and strength of the legs.