Quads
Vertical Jump
The Vertical 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 with feet hip-width, arms by your sides.
- Swing the arms back and dip quickly into a quarter squat.
- Swing the arms up and jump as high as you can, reaching overhead.
- Land softly on both feet with the knees bent and hips back.
- Reset fully before the next jump.
Tips
- Reach up with one or both hands as if touching a high mark.
- Extend fully through hips, knees and ankles at take-off.
- Rest between reps so every jump is maximal.
Common mistakes
- Dipping too deep and slowly.
- Landing on locked knees.
- Drifting forward instead of jumping straight up.
Muscles worked by the Vertical 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.
Vertical Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Vertical 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 Vertical Jump good for beginners?
Yes. The Vertical 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 Vertical Jump?
For example the Box Jump, Box Step Up Jump and Broad Jump. They train mostly the same muscles.
How do you make the Vertical 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.