In-out jump squat

The in-out jump squat is a bodyweight squat variation that alternates wide and narrow jump squats. It targets the lower-body muscles, including the quads, glutes, adductors, and hamstrings, and also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.


  1. Builds muscular endurance and strength in the quads, glutes, and hamstrings
  2. Works core strength to maintain balance and upright position
  3. Cardiovascular challenge that also builds explosiveness, balance, and coordination
  4. Requires no equipment

In-out jump squat Images


In-out jump squat Instructions

In-out jump squat muscle diagram
  1. Stand erect with a wide stance with your hands just off your front thighs. This will be your starting position.
  2. Descend into a deep squat while simultaneously clasping your hands in front of you, arms drawn in. Rise back up in an explosive motion to bring your feet off the floor, extending your arms again so they’re touching your thighs. This time as you descend you’ll be going into a close stance, again clasping your hands in front of you.
  3. Alternate wide and close stances as you repeat the arm movements.