# 180 Jump Squat

A plyometric jump squat with a half turn in the air, landing in a squat facing the opposite direction. Trains the quads, glutes, and calves for explosive power and landing control while turning.

- Intermediate · Plyometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/180-jump-turns/video/male.mp4
- HTML: https://seto.fit/exercises/180-jump-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Calves: 6/10
- Hamstrings: 5/10
- Hip adductors: 4/10
- Hip abductors: 4/10

## How to do the 180 Jump Squat

1. Stand with feet slightly wider than hip width, arms at your sides.
2. Dip into a shallow squat, then jump straight up.
3. Turn 180 degrees in the air as one piece.
4. Land quietly in a squat facing the other way, then jump back.

### Full technique — 7 steps

1. Stand with feet slightly wider than hip width, toes turned out a little and arms at your sides.
2. Tighten your stomach and sit into a shallow squat by bending hips and knees.
3. Swing your arms and drive your feet hard into the floor to jump straight up.
4. Turn your whole body 180 degrees in the air, keeping hips and shoulders turning together.
5. Land on the balls of your feet, then lower your heels, facing the opposite direction.
6. Absorb the landing by bending hips and knees into the same shallow squat.
7. Jump again and turn back to face your starting direction.

## Common mistakes

- Hard, noisy landings
- Knees collapsing inward on landing
- Turning less than halfway around
- Landing off balance after the turn
- Jumping forward instead of upward

## Form cues

- Use an arm swing
- Jump straight up
- Turn hips and shoulders together
- Land quietly
- Stick the landing
- Knees point where feet point

## How much to do

- **Strength**: 3–5 sets of 3–6 reps · rest 2 min · 2–3 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3 sets of 8–12 reps · rest 1 min 30 s · 3 reps in reserve · lower 1 s, lift explosively
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)
- **Dumbbells**: [Dumbbell Frog Jump](https://seto.fit/exercises/dumbbell-frog-jump/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [In and Out Jump Squat](https://seto.fit/exercises/in-and-out-jump-squat/) — 45% of bodyweight
- **This exercise: 180 Jump Squat — 50% of bodyweight**
- Harder: [Single to Double Leg Box Jump](https://seto.fit/exercises/single-to-double-leg-box-jump/) — 60% of bodyweight
- Harder: [Jumping Pistol Squat](https://seto.fit/exercises/jumping-pistol-squat/) — 110% of bodyweight

## Quick answers

### What muscles does the 180 Jump Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Calves 6/10, Hamstrings 5/10, Hip adductors 4/10, Hip abductors 4/10.

### Which joints does the 180 Jump Squat load?

Knee: high, Ankle: high, Hip: moderate. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

### When should I do the 180 Jump Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 7 min with rest.

### How many sets and reps of the 180 Jump Squat?

Strength: 3–5 sets of 3–6 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min 30 s, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the 180 Jump Squat?

Resistance bands: Resistance Band Jump Squat. Dumbbells: Dumbbell Frog Jump.

### What is an easier version of the 180 Jump Squat?

In and Out Jump Squat (45% of bodyweight).

### What is a harder version of the 180 Jump Squat?

Single to Double Leg Box Jump (60% of bodyweight), Jumping Pistol Squat (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/