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Intensifying the Movement. 1  1. Do faster sets. Speed up the tempo of your sets for more of a metabolic effect. 2  2. Tuck your knees. For a tougher variation of the standard jump squat, do tuck jumps. 3  3. Add a little weight. Hold two small dumbbells in each hand for added resistance.  4. Jump onto a box. Turn your jump squat into a modified box jump.
Another advantage of the jump squat is it can be learned in 5 minutes or less. Types of Jump Squats. I like to use 4 different types of jump squats. These are a 1/4 rhythmic jump squat, a paused full jump squat, a reactive full jump squat, and a 1/4 jump squat with reset. 1/4 rhythmic jump squat- This jump squat variation is performed rhythmically with each jump occuring immediately after the next.