Step Jump
Power & agility! Step Jump builds explosive strength & coordination. Jump forward, then jump up - feel the burn!
The Step Jump mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Step Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Step Jump Variations and Alternatives
How to do the Step Jump
Begin by standing straight with your feet shoulder-width apart.
Lower your body into a half-squat position to prepare for the jump.
Explosively jump forward, propelling yourself off the ground, aiming for a distance that challenges you but ensures safety.
Land softly on your feet, absorbing the impact through your legs by bending your knees as you land.
From the landing position, immediately jump up vertically as high as you can.
Land softly again, transitioning into the half-squat position and preparing for the next forward jump.
Repeat the sequence of a forward jump followed by a vertical jump for a set number of repetitions or time interval.
Ensure to maintain proper form by keeping your back straight, core engaged, and avoiding knee collapse during jumps and landings.
Rest between sets as needed, and aim to gradually increase the intensity of the jumps or the duration of the exercise as your fitness level improves.
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Step Jump FAQs
What muscles does the Step Jump work?
The Step Jump mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Step Jump?
None. The Step Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Step Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Step Jump variations and alternatives?
Similar exercises include the Astride Jump, Basketball Shot Jump, Body Throw and Bodyweight Skipping.
Training calculators
Work out the numbers behind your training before your next session.