Deadlift & Jump
Power up! Deadlift & Jump builds strength and explosive power. Squat, jump, repeat! A full-body workout in one move.
The Deadlift & Jump is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Deadlift & Jump Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Deadlift & Jump Variations and Alternatives
How to do the Deadlift & Jump
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms relaxed in front of you.
Squat Down:
Bend your knees and lower your hips back as if you are going to sit in a chair.
Keep your back straight and your chest up.
Lower yourself until your thighs are parallel to the floor or as low as comfortable.
Ready to Jump:
While in the squat position, shift your weight slightly onto your heels.
Engage your core muscles to stabilize your torso.
Jump Up:
Explosively jump up as high as you can.
Swing your arms overhead as you jump to help propel your body upward.
Ensure your feet leave the ground, using your legs to push off explosively.
Landing:
Land softly, bending your knees to absorb the impact.
Try to land in the same squat position to prepare for the next jump.
Repeat:
After landing, go immediately into the next squat position to continue with another jump.
Perform for a set number of repetitions or time duration that you are comfortable with.
Tips:
Focus on maintaining good form throughout the exercise to prevent injury.
Keep your movements smooth and controlled, especially during landing and transitioning back to the squat position.
Start with a few repetitions and increase as you become more comfortable with the movement.
Deadlift & Jump FAQs
What muscles does the Deadlift & Jump work?
The Deadlift & Jump mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Deadlift & Jump?
None. The Deadlift & Jump is a bodyweight exercise, so you can do it anywhere.
Is the Deadlift & 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 Deadlift & Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Deadlift & Jump variations and alternatives?
Similar exercises include the Barbell Jump-Squat, Basketball Shot Jump, Bodyweight Shin Tap Deadlift and Box Drop Jump.
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