Vertical Jump

Quads, Glutes, Hamstrings, CalvesBodyweight

The standing vertical jump builds leg drive and power coordination. Performed with bodyweight, it hits your glutes, quads, and calves.

How to do it

1Stand tall with your feet shoulder-width apart and arms by your sides.

2Dip quickly into a half squat while swinging your arms back.

3Explode off the floor, driving your arms and entire body upward.

4Reach full extension in mid-air at the peak of your jump.

5Land softly on the balls of your feet, bending your knees to absorb the impact.

Common mistakes

Landing on stiff, straight legs, transferring harsh impact forces into your joints.

Letting your knees cave inward during takeoff or landing, risking ligament strain.

Skipping the arm swing, cutting jump height and ruining balance.

Breathing

Inhale as you dip into the half squat. Exhale as you explode off the floor.

Make it harder or easier

To make it easier, jump at half effort and focus on soft landings.

To make it harder, pause for two seconds in the bottom of the squat before jumping.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.