Toe Jump
Boost your explosiveness! Toe Jumps build lower body power and agility. Get ready to jump higher and move faster!
The Toe Jump mainly works the calves / shins, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Toe Jump Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Toe Jump Variations and Alternatives
How to do the Toe Jump
Start in a standing position with feet shoulder-width apart.
Keep your core engaged and your back straight throughout the exercise.
Bend your knees slightly and prepare to jump by lowering yourself into a quarter squat position.
Explosively extend your legs and ankles to push off the ground, focusing on using the balls of your feet to generate the force.
Aim to jump as high as possible, keeping your legs straight during the ascent.
Land softly on the balls of your feet, absorbing the impact through your legs with a slight bend in your knees.
Immediately prepare for the next jump by descending into the quarter squat position again.
Perform the prescribed number of repetitions, maintaining a rhythmic and continuous movement pattern.
Remember to breathe regularly and maintain balance throughout the exercise. If you're new to plyometric exercises, start with fewer repetitions and gradually increase the intensity as you build strength and endurance in your legs.
---
Toe Jump FAQs
What muscles does the Toe Jump work?
The Toe Jump mainly works the calves / shins, with help from the quads and glutes & hips. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Toe Jump?
None. The Toe Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Toe Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Toe Jump variations and alternatives?
Similar exercises include the Bodyweight Skipping, Depth Jump, Jump-Rope High and Jump-Rope.
Training calculators
Work out the numbers behind your training before your next session.