Quads
Countermovement Jump
The Countermovement Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
How to do it
- Stand tall with feet hip-width, hands on the hips or by your sides.
- Drop quickly into a quarter squat.
- Reverse immediately and jump straight up as high as you can.
- Land on both feet with soft knees and hips back.
- Reset to standing before the next jump.
Tips
- Keep the dip fast and short, then explode without pausing.
- Fully extend hips, knees and ankles at take-off.
- Land in the same spot you took off from.
Common mistakes
- Pausing at the bottom of the dip.
- Dipping too deep and losing speed.
- Tucking the knees up to fake height.
Muscles worked by the Countermovement Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Countermovement Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Countermovement Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Countermovement Jump good for beginners?
Yes. The Countermovement Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Countermovement Jump?
For example the Box Jump, Box Step Up Jump and Broad Jump. They train mostly the same muscles.
How do you make the Countermovement Jump harder?
Add weight or reps, or move on to the Box Step Up Jump and Broad Jump to Sprint.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.