In and Out Jump Squat — how to, muscles worked, alternatives

How to do the In and Out Jump Squat

Start with your feet close together.
Jump out and land in a wide squat, toes turned out.
Jump back in and land in a narrow squat.
Keep jumping out and in, landing quietly each time.

Full technique — 6 steps

Stand with your feet close together and your hands clasped in front of your chest or arms hanging.
Bend your knees and hips, then jump and land with your feet wide and toes turned out.
Absorb the landing by sinking into a wide squat until your thighs are close to parallel to the floor.
Let your knees point the same way as your feet and keep your torso upright.
Jump again from the bottom and land with your feet back close together in a narrow squat.
Continue jumping out and in without pausing, landing quietly on your whole foot each time.

Common mistakes

Hard, noisy landings
Knees collapsing inward on landing
Landing on the toes only
Cutting the squat high
Folding the torso forward on landing

Form cues

Land quietly
Land with whole foot
Knees point where feet point
Torso upright
Sink into each landing

Compared with similar variants

	In and Out 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.

Dumbbells

Dumbbell Frog Jump Harder

Resistance bands

Resistance Band Jump Squat 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.

This exercise In and Out Jump Squat 45% of bodyweight
Harder 180 Jump Squat 50% of bodyweight
Harder Jumping Pistol Squat 110% of bodyweight

Quick answers

What muscles does the In and Out Jump Squat work?

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

Which joints does the In and Out 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 In and Out Jump Squat in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

How many sets and reps of the In and Out Jump Squat?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3 reps in reserve.