Arm & Hip Countermovement Jump
Explosive lower body power! Jump high from a squat position, core tight & hands on hips.
The Arm & Hip Countermovement Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Arm & Hip Countermovement Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Arm & Hip Countermovement Jump Variations and Alternatives
How to do the Arm & Hip Countermovement Jump
Countermovement Jump with Arms on Hips
Positioning:
Stand with your feet shoulder-width apart.
Keep your arms resting on your hips.
Ensure your body is upright, and your posture is straight.
**Movement 1. Begin by bending your knees and pushing your hips back into a slight squat position. This is the preparatory phase of the jump.
Lower your body until your thighs are parallel to the ground (or as low as comfortable), keeping your back straight.
Quickly push through your heels and extend your legs to jump upward.
During the jump, aim to propel your body as high as possible while keeping your arms on your hips.
Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
Reset your position and prepare for the next repetition.
Tips:
Focus on using your legs to generate power rather than swinging your arms.
Keep your core engaged throughout the exercise for stability.
Start with a few repetitions, gradually increasing as you become more comfortable with the movement.
Arm & Hip Countermovement Jump FAQs
What muscles does the Arm & Hip Countermovement Jump work?
The Arm & Hip Countermovement Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Arm & Hip Countermovement Jump?
None. The Arm & Hip Countermovement Jump is a bodyweight exercise, so you can do it anywhere.
Is the Arm & Hip Countermovement Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Arm & Hip Countermovement Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arm & Hip Countermovement Jump variations and alternatives?
Similar exercises include the Basketball Shot Jump, Arm Countermovement Pull Jump, Deadlift & Jump and Power Up Jump.
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