Power Up Jump
Unleash explosive power! Power Up Jumps build lower body strength and coordination. Jump higher, feel stronger.
The Power Up Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Power Up Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Power Up Jump Variations and Alternatives
How to do the Power Up Jump
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your arms relaxed by your sides.
Preparation:
Lower your body into a quarter squat by bending your knees and pushing your hips back.
Keep your chest up and eyes looking forward.
Swing your arms back behind you to prepare for the jump.
Jump:
Explode upward by pushing through your heels and engaging your core.
As you jump, swing your arms forward and up to gain momentum.
Try to jump as high as you can, extending your body fully.
Landing:
Land softly with your knees slightly bent to absorb the impact.
Aim to land in the same position as your starting stance, feet shoulder-width apart.
Repeat:
Take a moment to recalibrate and reset your position before performing the next jump.
Perform 8-12 repetitions depending on your fitness level.
Tips:
Focus on using your legs and core for power.
Keep your landing quiet by controlling your descent.
If you're new to this exercise, start with smaller jumps and gradually increase your height as you gain confidence.
Power Up Jump FAQs
What muscles does the Power Up Jump work?
The Power Up Jump mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Power Up Jump?
None. The Power Up Jump is a bodyweight exercise, so you can do it anywhere.
Is the Power 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 Power Up Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Power Up Jump variations and alternatives?
Similar exercises include the Astride Jump, Basketball Shot Jump, Body Throw and Bodyweight Shift Bouncing.
Training calculators
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