Shape and Tone Your Butt with the Jumping Squat

How to shape and tone your butt with the jumping squat

If you want to change the shape or size of your butt then you must get into the jumping squat. It is a tough exercise that will make you sweat but the results are well worth the pain.

How do you do a jumping squat?

The jumping squat is just about the easiest exercise you can do. That is one of the reasons I love it so much. The movement is natural and flowing and because of that natural movement your muscles get worked out just perfectly. I always try to avoid exercises that are contrived and difficult to perform because you just don’t get the same results.

To do a jumping squat simply crouch down in a ball with your fingers on the ground providing balance and with one foot slightly in front of the other. Spring up into the air as high as you can from this position and land with the other foot in front. Allow gravity to bring you all the way down into that crouched position again and once there you should spring straight back up without any rest time.

Why is the jumping squat so good for the butt and legs?

I first had to the the jumping squat at soccer training. The coach thought he would challenge us with some new exercises and I arrogantly thought I would do them with ease. But out of all the exercises it was the jumping squat that hit me the hardest. The next day my legs and butt were sorer than I can ever remember them being from any exercise I had done at the gym.

So, I started using them more often. I would increase the intensity each time I did them and the results kept on coming.

The reason the jumping squat is so good for your butt and legs is twofold. Firstly, the motion is natural and easy to do. The muscles that you target are all hit really well and there isn’t much wasted energy. It all goes into the right places. Secondly, the exercise is extremely explosive. The mixture of gravity and boosting yourself out of the crouched position works amazingly. Your legs just don’t know what has hit them.

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A full butt and legs workout from the jumping squat

Although I have talked about the jumping squat on Real Women’s Fitness before I have never mentioned that I use them as a full butt and legs workout. This one exercise is so good that it can provide a complete workout for your entire lower body. The exercise works out your glutes, hamstrings, quadriceps, calfs and everything else in between.

If you are bored of your regular butt and legs workout – squats, lunges, etc. – then you should consider giving jumping squats a go. What is great about the jumping squat is you can shift the position of your feet and it will target a whole different part of your legs.

For example, if you shift your feet into a wide legged position where you feet are wider than shoulder width then you will begin to feel the burn on the inside of your legs and on your hamstrings. This will also give the butt a bit of a different workout.

If you have your feet in close together then you will workout your quadriceps and butt slightly more than the other parts. Feel free to mix up the angles of the exercise to get a complete legs and butt session.

How else can I use the jumping squat for my legs and butt?

If you want to get the most out of this exercise there are a few little things you can do. Some of the main tips and tricks I use are:

  • Change the pace at which I do each squat so that different muscles get different amounts of work;
  • Change the pace of which I do each set;
  • Change the time which I rest in between sets;
  • Hold a light weight when I do the jumping squat;
  • Work out muscles I really want to target first before doing the squats. This forces them to be properly worked;
  • Trying to jumping over an object like a ball or box.

You can do just about anything with the exercise and still get amazing butt and legs results. You just need to be a little bit creative and not be afraid of a little pain!

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Nessajane says:

    I introduced this little gem to our Bootcamp instructor. She used it in the next session but I, unfortunately, slept in and didn’t make it. I have since found out that I am in biiiiiiiiig trouble when I go to ‘boot’ tomorrow as there are a lot of sore and sorry people who are out to get me. :)

  2. RT says:

    That is possibly the funniest thing I have heard all week!

    I can’t wait to hear what happens.

    Give them the address of RWF and I will tell them that they are all soft and should listen to you more often!

    Thanks for that Nessajane.

  3. Nessajane says:

    They gave me hell this morning. :) Big girls blouses all of them.

  4. Kristy says:

    We do these in the martial arts class I take and I get sore every time.

  5. nisa says:

    Do we need weight for jumping squat? If need can be light weight.


  6. Trainer says:

    Jumping squats are nice workout if you don’t have access to gym. I have been training martial arts for 7 years, and before that soccer for few years so I know what these jumping squats are all about. Jumping squats is nice move, but cannot be compared to squats with weights. Of course you can do jumping squats with weights.. ;)

  7. tete says:

    Reading the description of a jumping squat made me realise that you have to be extremely fit or young to do it. But if you want to tone up your legs and butt is because you are neither, so??

  8. sher says:

    I just tried these HOLY COW!!! These are the hardest squats I have ever done! I am definatley adding them to my routine. Thank you!

  9. Lola says:

    I tried doing jumping squat and I managed to do only 10. I was so out of breath. How many times do I need to do daily to get quick result? And do I need to give my legs a day rest in between? Does it work on the hips too? I really need to slim my hips in 3 months!

  10. Kimberley in HK says:

    I do squat jumps in three ways

    1. As many squat jumps as you can do in 1 minute (I do about 25), then rest 1 minute. Repeat 4 to 5 times and you will really feel it!!!!!

    2. A Tabatas routine consisting of 20 seconds of push ups (10 to 12), 10 seconds of rest, 20 seconds of squat jumps (10 to 12) then 10 seconds rest. Continue to do this 4 to 5 times for 5 minutes of super intense training.

    3. For a full ski training session – do this in the 4 week run up to skiing holidays so you never have to quit the slopes early
    (a) Resistance training – super circuit (3 sets at 10 to 12 reps and only 20 to 30 seconds of rest) of DB squats, DB lunges, DB split lunges, DB 1 arm snatch, DB 2 arm swing, DB Romanian 1 leg deadlift, hamstring / glute raises and DB renegade rows
    (b) cardio – 1 minute squat jumps, 1 minute rest, 1 minute lunge jumps (jump and alternate legs into a lunge position), 1 minute rest, 1 minute of side hops (jump side to side over a piece of string / towel while tucking legs up), I minute rest and repeat for 2 or 3 times.

    However, while short Tabatas type sessions are great and really make you work and hurt, they should not replace longer duration resistance training and cardio.

  11. L says:

    If I just tried the jumping squats for the first time (and did 3 reps of 12) and only feel “pain” in my quads and upper abs, what am I doing wrong? I really want to avoid adding muscle to my quads but really really need a butt!! I thought they were fun and intense, I just want to make sure I am doing them properly I guess…

  12. Ali says:

    Thanks for your valuable web site. I need some basic information about a new leg shaping exercise called: barasol, or parasol (I do not know what the right spelling is). Thanks for your response in advance.
    Best Regards,
    Ali Dadgar.

  13. Christie says:

    I have messed up my knees from doing lunges improperly! I am resting for a while from lunges (hopefully not giving them up forever). Can I do jumping squats without hurting my knees further? Are there other exercises I can do instead?

  14. Deborah says:

    I cannot do high impact moves; any alternative exercise for the jumping squat (besides the regular squats)?

  15. Meggy says:

    I love this. It works so well . My butt and legs look, and feel much better . ! =) I would recommend this to anyone. Its very tough though. You are sore for a long time . Haha.

  16. Karl Stelter says:

    The girls I train have a love/hate relation with these. We do most plyo moves for 1 – 3 minutes. We do these for 20 – 35 seconds (3 – 5 sets) and the girls always talk about their legs feeling it the next day.

  17. Yelissa Mejia says:

    Hey how are you, i am going to start to go to the gym and i want to know what machines should i use to tone up my stomach and my butt

  18. julie says:

    Wow! This is lovely

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