Step-Up Jump
Build explosive power! Step-Up Jumps are a great plyometric exercise for lower body strength and cardio.
The Step-Up Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. No equipment needed: it uses just your bodyweight.
Step-Up Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Hamstrings
Step-Up Jump Variations and Alternatives
How to do the Step-Up Jump
Start by standing in front of a sturdy step or platform. Make sure the height is appropriate for your fitness level.
Engage your core and keep your chest up to maintain balance throughout the exercise.
Begin by bending your knees slightly and then explosively jump onto the platform with one foot leading.
Propel yourself upward by pushing through the ball of your foot, swinging your arms to gain momentum.
Land softly on the platform with both feet, absorbing the impact through your legs. Your leading knee should be bent and behind the toes to protect your joints.
Stand up fully on the platform to complete the step-up motion.
Jump back down to the starting position or step down softly, depending on your workout intensity or preference.
Repeat the movement, alternating the leading leg each time to maintain balance in muscle development and performance.
Perform the desired number of repetitions and sets for your workout plan.
Remember to focus on the quality of each jump and landing to avoid injury and maximize the plyometric benefits of the exercise. Always consult with a fitness professional or physician before starting a new exercise regimen, particularly if you have any pre-existing health conditions or concerns.
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Step-Up Jump FAQs
What muscles does the Step-Up Jump work?
The Step-Up Jump mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Step-Up Jump?
None. The Step-Up Jump is a bodyweight exercise, so you can do it anywhere.
Is the Step-Up 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 Step-Up Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Step-Up Jump variations and alternatives?
Similar exercises include the Barbell Step-Up, Box Bodyweight Patrick Step, Box Bodyweight Poliquin Step and Bodyweight Step-Up Knee Raise Stepbox.
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