Technique
- Sit on a bench or box with your feet flat on the floor.
- Elevate the feet and then drop them to help explode upward by extending your hips and knees to leave the seat.
- Jump as high as possible and land softly on both feet.
Form tips
- Avoid rocking to gain momentum before the jump.
- Start from a completely static seated position.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gastrocnemius
- Soleus
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Cardio
Joint movements
Regressions
Jumping half squat
Beginner
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Box jump
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Depth jump
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Jumping deep squat
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Bunny hop
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Long jump to backward jumps
Novice
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