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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.
To do a squat, stand with your feet about hip-width apart, and your arms hanging loosely at your sides. Engage your abdominal muscles and slowly lower your body as if sitting down into a chair.Stop when your knees reach a 90-degree angle and avoid extending your knees past your ankles, which could cause injury.egs. Pushing your body up and down during a squat activates many of the muscles in your upper and lower legs. Your quadriceps and hamstrings are two primary muscles worked during squats.