{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Squat Jump",
      "kind": "common"
    },
    {
      "text": "Squat Jumps",
      "kind": "common"
    },
    {
      "text": "Bodyweight Jump Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "plyometric",
      "power",
      "calisthenics",
      "conditioning"
    ],
    "movement_patterns": [
      "jump",
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "614"
  },
  "id": "oec:jump-squat",
  "instructions": {
    "setup": [
      "Stand tall with feet shoulder-width apart and toes pointed slightly outward.",
      "Engage your core and keep your chest lifted with arms relaxed at your sides or held in front of your chest."
    ],
    "steps": [
      "Hinge at the hips and bend your knees to lower smoothly into a squat until your thighs are roughly parallel to the ground.",
      "Explosively extend your hips, knees, and ankles simultaneously to launch vertically off the ground.",
      "Swing your arms upward to assist with momentum and reach maximum height.",
      "Land softly on the balls of your feet, immediately rolling back onto your heels and absorbing the impact by bending your knees into the next repetition."
    ],
    "breathing": "Inhale as you descend into the squat and exhale forcefully as you drive upward into the jump.",
    "cues": [
      "Push the floor away explosively",
      "Land soft like a cat",
      "Absorb right into the next squat"
    ],
    "common_faults": [
      {
        "fault": "Landing with stiff, locked knees, sending heavy impact force through the joints.",
        "correction": "Land softly on the balls of your feet and immediately bend your knees and hips to absorb the impact."
      },
      {
        "fault": "Knees caving inward (valgus collapse) during the takeoff or landing.",
        "correction": "Actively track your knees in line with your middle toes throughout both the jump and the landing."
      },
      {
        "fault": "Collapsing the torso forward during the squat phase.",
        "correction": "Keep your chest proud and maintain spinal rigidity with an engaged core."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a flat, non-slip, shock-absorbing surface such as a gym mat or rubber flooring rather than concrete."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "height",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Jump Squat",
  "previous_ids": [
    "oec:squat-jumps"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Squat Jumps",
        "url": "https://wger.de/en/exercise/614/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "OGhTebfCxhexZXuf35mUxV9C--A"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "variation-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "regression-of",
      "target": "oec:tuck-jump"
    },
    {
      "type": "substitute-for",
      "target": "oec:box-jump"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight plyometric exercise combining a rapid squat with an explosive vertical jump to build lower-body power."
}