Drop Jog
Get your heart pumping! Jog then explode into a jump. A fun and effective plyometric exercise.
The Drop Jog mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Drop Jog Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Drop Jog Variations and Alternatives
How to do the Drop Jog
Jog-and-Drop Plyometrics Instructions
Positioning
Start standing tall with your feet hip-width apart and your arms relaxed at your sides.
Ensure you have enough room to jog forward without obstacles.
Movement Instructions
Jogging: Begin by jogging slowly in place or moving forward in a small space.
Drop Position: After jogging for about 5-10 seconds, lower your body into a squat position:
Bend your knees and push your hips back as if you are going to sit in a chair.
Keep your chest up and your back straight.
Aim to keep your knees behind your toes.
3. Jump Up: From the squat position, explode upward into a jump:
Swing your arms forward and upward to help generate momentum.
Aim to get as high as you can, landing softly as you return to the ground.
Return to Jogging: As soon as you land, transition back into the jogging position for another 5-10 seconds.
Repetition: Repeat the process of jogging followed by the drop and jump. Aim for 5-10 rounds, depending on your fitness level.
Tips
Focus on landing softly when you jump to prevent injury.
Maintain a steady rhythm and pace as you jog.
Make sure to warm up before starting these exercises to prepare your body.
Cool Down
After completing your rounds, take a few minutes to walk and breathe deeply to cool down. Stretch your legs gently to prevent stiffness.
Drop Jog FAQs
What muscles does the Drop Jog work?
The Drop Jog mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Drop Jog?
None. The Drop Jog is a bodyweight exercise, so you can do it anywhere.
What workout day should the Drop Jog go on?
It belongs on leg day in a push/pull/legs routine.
What are some Drop Jog variations and alternatives?
Similar exercises include the Box Drop Jump, Place Jog, Standing Swim & Jog and Box Drop Two-Foot Landing.
Training calculators
Work out the numbers behind your training before your next session.