Repeated Small Jump
Improve explosiveness with Repeated Small Jumps! A simple exercise to boost your lower body power and agility. Perfect for all fitness levels.
The Repeated Small Jump mainly works the quads and glutes & hips, with help from the calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Repeated Small Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Spinal Erectors (erector spinae)
Repeated Small Jump Variations and Alternatives
How to do the Repeated Small Jump
Positioning:
Stand with your feet shoulder-width apart.
If you're using hurdles, place them in a line in front of you at a distance you are comfortable with.
Keep your arms relaxed at your sides or bring them in front for balance.
Movement Instructions:
Preparation: Slightly bend your knees and engage your core. Position your arms in front of you for balance.
Jump Up: Push through your feet and jump upward from a squat position. Use your arms to help generate momentum by swinging them upwards as you leap.
Land Softly: As you land, focus on bending your knees to absorb the impact. Aim to land softly on the balls of your feet.
Repeat: Immediately go into another jump after landing. Maintain a rhythmic pace, ensuring you jump for a set duration or number of repetitions.
Posture: Keep your back straight and head up throughout the exercise to maintain balance and form.
Tips for Beginners:
Start with smaller jumps to feel comfortable with the movement.
Focus on landing softly to reduce strain on your joints.
Gradually increase the height and distance of your jumps as you gain confidence.
Repeated Small Jump FAQs
What muscles does the Repeated Small Jump work?
The Repeated Small Jump mainly works the quads and glutes & hips, with help from the calves / shins and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Repeated Small Jump?
None. The Repeated Small Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Repeated Small Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Repeated Small Jump variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Alternating Foot Hopscotch, Butt-Kick Jump and Arm Countermovement Pull Jump.
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