Plyometrics

Rocket Jump

The rocket jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Hamstrings
Equipment
Body weight
Level
Beginner
Rocket Jump, starting position
Start
Rocket Jump, end position
Finish

How to do it

  1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  2. To initiate the move, squat down halfway and explode back up as high as possible.
  3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Alternatives to the rocket jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells