Arms-crossed jump squat

The arms-crossed jump squat is an explosive version of the jump squat. Crossing your arms eliminates any extra power that could come from swinging your arms, making the movement extra strict and challenging for the lower body. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.


  1. Cardiovascular challenge that also builds endurance, balance, and coordination
  2. Works core strength to maintain balance and upright position
  3. Improves explosiveness and power
  4. Requires no equipment

Arms-crossed jump squat Images


Arms-crossed jump squat Instructions

Arms-crossed jump squat muscle diagram
  1. Cross your arms over your chest.
  2. With your head up and your back straight, position your feet at shoulder width.
  3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  5. When you touch the floor again, immediately squat down and jump again.
  6. Repeat for the recommended amount of repetitions.

Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.

Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.