Bounce Squat

Bounce Squat gif

About

This squat variation adds a small bounce at the bottom.

How to Bounce Squat

Starting Position

1. Stand with your feet shoulder-width apart in a regular squat position.

2. Hold a barbell or dumbbells and prepare with your chest upright.

Proper Form

1. Go down into a squat and lightly bounce up and down near the floor.

2. After 1-2 bounces, push off the floor with your heels to stand up.

3. Repeat the same pattern.

Breathing Technique

Breathe in while going down, and breathe out while coming up.

Precautions

1. Do not give a large rebound; just maintain muscle tension within a small range.

2. If you feel strain in your knees or lower back, it’s also good to substitute with regular squats.

From the Community

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Bounce Squat Community

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Curious about a Leg workout plan that includes the Bounce Squat

Bounce Squat Alternatives

Barbell Squat

Leg press

Bounce Squat

About

How to Bounce Squat

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Bounce Squat Related Reading

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Sets per workout is the only training variable that reliably predicts muscle growth.

Bounce Squat Alternatives

Bounce Squat

About

How to Bounce Squat

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Bounce Squat Related Reading

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Sets per workout is the only training variable that reliably predicts muscle growth.

Bounce Squat Alternatives