Table of Contents

This blog will cover two variations of the squat jumps exercise.

Squat Jumps

The two variations of the squat jumps exercise are:

  1. Double Leg Squat Jumps
  2. Squat Jumps

Jump Squats Benefits

The jump squats benefits are as follows:

  • Strengthen and build bones (specifically of the spine).
  • Strengthen the muscles throughout the body that provide stability and improve balance.

However, a word of caution for some individuals: due to the increased compression forces when landing while doing the squat jumps, this exercise should not be done by individuals who are at high risk of bone fracture. Please use your discretion.

What Muscles do the Jump Squats Work?

The jump squats exercise works the following muscle groups:

  1. Calves
  2. Quadriceps
  3. Buttocks
  4. Hips

Double Leg Squat Jumps

The Double Leg Squat Jumps is an Athletic level strength exercise from the Exercise for Better Bones Program. The exercise is designed to target muscles in the calves, quadriceps, and buttocks. It also targets bones in the spine and hips. In this video I demonstrate the exercise and the in the video below that I provide some tips for health professionals.

Double Leg Squat Jumps • Instructions

The following are the instructions for the double leg squat jumps exercise.

  1. I recommend that you start with a small step, where you just do one riser to begin.
  2. You gradually build up your riser height.
  3. Jumping has been shown to be very effective in bone building, but your form in landing is very important.
  4. You want to ensure that you start with a nice wide stance, at least hip-width apart.
  5. You bring your arms behind you at the beginning of your jump.
  6. Okay. So breath in, arms behind you.
  7. Jump.
  8. And when you land your jump, you want to ensure that your knees are lining up over your second toe.
  9. Knee in the same line, just as we talked about with the squats.

And that’s it for the double leg squat jumps exercise.

Double Leg Squat Jumps • Professional Tip

The following are the professional tips for the double leg squat jumps exercise.

  1. For many of you, this is probably the first time that you’re either watching your clients jump or evaluating their quality of jumping from different heights.
  2. Always start with low-jump heights and gradually build them up.
  3. This is especially important for your athletes who have jumping sports.
  4. Start then in the most functional position.
  5. If they are basketball players, they’ll be jumping from a variety of stances, and so you want to ensure that you evaluate all those stances.
  6. Initially, the hip-width is usually the easiest, arms behind, and as they land their jump, it’s really critical that they track with the mid over the second toe.
  7. And then, oftentimes, they don’t have an awareness, and so, working in front of a mirror is really critical and helps them.
  8. And then, even pairing up teammates with their drills helps them a lot to reinforce the jumping form.

So, that’s it for the professional tip.


Squat Jumps

The Squat Jumps is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. The exercise targets the muscles of the calves, quadriceps, buttocks and hips. It also targets the bones in the spine.

Squat Jumps • Instructions

The following are the instructions for the squat jumps exercise.

When you have made progress with your squats and want to do a squat that is more advanced and demanding on your bones and muscles, consider the jump squats.

Jump squats are a dynamic, plyometric, and explosive move.

  1. You want to ensure that your form is really good and that you are ready for this exercise.
  2. Please have someone watch you if you’re not 100% sure because it’s actually hard to see yourself when you’re moving so fast.
  3. With the squat jump, you come down into a squat position, arms come behind you, you’re flexing at the knees and hips and ankles.
  4. You’re going to explode up and back into the squat position.

I’m going to do a couple for you to see.

Safe Squat Jumps

If you are concerned about your bone health and osteoporosis, follow my guidelines on Safe Squat if You Have Osteoporosis.

Osteoporosis Exercise Plan

Visit my Osteoporosis Exercise Plan page for more information on this topic.


January 15, 2019 at 10:50am


I have a hyperwear vest that I stopped using because my dexa scans didn't improve. How do I start and progress with this. I know to start at the upper back. Have been doing your exercises for a few months and the yoga exercises recommended. Thanks for all your help. Have several books too. Will add jumps today.

January 22, 2019 at 8:24am

Margaret Martin replies

Hi Cheryl,
Remember that when it comes to exercises and bones it can be a little frustrating. Bone density os only one aspect of reducing your fracture risk. Bone quality is as if not more important! Studies have shown individuals with fractures but having only slightly osteopenic scores while those with osteoporotic scores not fracturing. The difference lies in the bone quality!
Exercise plays a bigger role in the quality of your bones than the density.
As for the getting back to into using your weighted vest I would start light and gradually build up as I describe:
For more tips you can go to the link below. It is a lengthy blog and so you might want to go to section 4 that will address your question.
Everyday makes a difference. Just take it one day at a time.
All the best,

May 31, 2020 at 5:05pm

Doreen Child

Hi Margaret,
I have been working through your Melioguide program, and am now at the elite level, hoping my form is what it should be????. I do have a mirror, which helps. I have a question regarding the squats. I have been doing 5 sets of 10 double leg squat jumps ( with a 10lb weighted belt) most days in addition to the three day weight program, but would it be better to be doing the squat jumps instead? Are they more effective at building bone density and quality than the double leg squat jumps off the stool? Also, I have noticed that when I land, I can choose to land fully flat footed, or more on the ball of my foot first, followed by the heel. Which is the better way to land?
As well, I had read somewhere that there should be a lapse of 15 seconds between each jump. Is this correct?
Thankyou for all the information and videos that you have provided. I am now doing your aerobic video on the days I am not doing weights as well, and it’s great!
Doreen Child

October 25, 2020 at 9:59am

Yoirlen Fernandez

Hi Margaret!!
I’m 47 years old woman, 4 foot and 10 inches. I weigh 90 pounds and going through menopause’s I recently was diagnosed with osteoporosis. My lumbar Spine bone density test showed the following: T-score -3.4 and Z-score -2.8.
My left hip showed T-score -2.8 and Z-score -2.6.
I am trying to find out what exercises I can do that will strengthen my spine and hopefully not loose more bone density. I’m nit sure if I can do weights that will help my spine. In addition, I watch your video about the jumping study. I thought that jumping could help with my hips but not sure if that would affect my spine negatively. I’m not exactly sure what I can do as far as weights and exercise to help my spine.

Thank you,

Y. Fernandez

October 25, 2020 at 10:52am

Richard Martin replies

Hi Yoirlen. Margaret is unable to provide medical advice without an assessment. I suggest you check out her program, Exercise for Better Bones, for general guidance or consider an online coaching consultation. You should also consider consulting with a Physical Therapist closer to home. Thanks.