Jackknife Squat
The jackknife squat is a bodyweight squat in which you lean forward and push your hands down on a low, stable base, such as a chair or low table, to take some of the load off your legs. It works the quadriceps and glutes and is the entry rung of the Hybrid Calisthenics squat progression.
Also called: Jackknife Squats · Equipment: bodyweight · Pattern: squat
Step by step
- Stand in front of a low, stable base, such as a chair or low table that will not tip or collapse.
- Set your feet about shoulder-width apart with your toes forward or turned slightly out.
- Hinge at the hips and place your hands on the base.
- Squat down, pushing through your hands as much as you need to keep the movement controlled.
- Push back up to standing with your back neutral.
- Use less help from your arms and go a little deeper as you get stronger.
- Hands on the base, hips hinge back
- Push through the hands only as needed
- Back neutral throughout
- Knees track over your toes
- A little deeper each week
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: vastus medialis | Prime mover | C |
| Gluteus maximus | Prime mover | C |
| Triceps brachii | Secondary | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Leaning on the arms throughout
Fix: Push through the hands only as much as you need, and a little less each week.
Rounding the back
Fix: Hinge from the hips and keep your back neutral as you reach for the base.
Heels lifting
Fix: Keep your whole foot down and sit the hips back.
Using an unstable base
Fix: Use a solid chair or table that will not move under your hands.
What the research says
Rehab & prehabGeneral fitness
- Depth — A 10-week trial found full-depth squats grew the glutes and inner thighs more than half-depth squats, with similar growth in the quadriceps.
- Range of motion — A systematic review found full range of motion gave a leg-muscle growth advantage over partial range.
- Reps — Research on the repetition continuum finds muscular endurance favours lighter loads and higher reps. Hybrid Calisthenics sets a standard of 3 sets of 35 before moving on.
- Progression — A common approach is to go a little deeper with a little less arm help each session.
Log the jackknife squat in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.