How to do the 180 Jump Squat
- Stand with feet slightly wider than hip width, arms at your sides.
- Dip into a shallow squat, then jump straight up.
- Turn 180 degrees in the air as one piece.
- Land quietly in a squat facing the other way, then jump back.
Full technique — 7 steps
- Stand with feet slightly wider than hip width, toes turned out a little and arms at your sides.
- Tighten your stomach and sit into a shallow squat by bending hips and knees.
- Swing your arms and drive your feet hard into the floor to jump straight up.
- Turn your whole body 180 degrees in the air, keeping hips and shoulders turning together.
- Land on the balls of your feet, then lower your heels, facing the opposite direction.
- Absorb the landing by bending hips and knees into the same shallow squat.
- 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
Compared with similar variants
| 180 Jump Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | high | high | high | moderate |
| Ankle | high | low | low | low |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Jump Squat Easier
Dumbbells
- Dumbbell Frog Jump Same level
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
- This exercise 180 Jump Squat
- Harder Single to Double Leg Box Jump
- Harder Jumping Pistol Squat
Too hard for now? Start with the In and Out Jump Squat.
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).
