Strength

Kettlebell Jump Squat

The Kettlebell Jump Squat is an excellent exercise for strength & cardio. It reinforces your legs and glutes, while boosting your heart rate for enhanced lower-body strength and endurance.
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Kettlebell Jump Squat instructions
Step-by-step instructions
1
Stand up straight, feet hip-width apart, while holding a kettlebell with both hands in front of your chest.
2
Bend your knees and hips, squat down as if you were sitting back into a chair.
3
Ensure your knees do not move past your toes and your back is straight.
4
Explosively, push through your heels and jump up, while keeping the kettlebell stable at your chest.
5
Upon landing, move immediately into the next squat. Repeat for the desired amount of reps.
Stand up straight, feet hip-width apart, while holding a kettlebell with both hands in front of your chest.
Bend your knees and hips, squat down as if you were sitting back into a chair.
Ensure your knees do not move past your toes and your back is straight.
Explosively, push through your heels and jump up, while keeping the kettlebell stable at your chest.
Upon landing, move immediately into the next squat. Repeat for the desired amount of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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