Jump From Seated Position

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, hip-width apart.
2. Position your knees at a 90-degree angle and keep your torso upright with a braced core.
3. Bring your arms back slightly behind your hips to prepare for an upward swing.

How to do it

1. Exhale sharply and swing your arms forward aggressively while driving through your mid-foot to explode off the bench.
2. Achieve triple extension by fully straightening your hips, knees, and ankles at the peak of the jump.
3. Land softly on both feet with knees slightly bent to absorb the impact, then reset to the seated position with control.

Form checklist

• Start from a complete standstill—do not rock your torso back and forth to gain momentum.
• Ensure your knees track in line with your toes; do not let them cave inward during takeoff or landing.
• Land with 'quiet feet' to ensure your muscles are absorbing the force rather than your joints.
• Maintain a proud chest and neutral spine throughout the entire movement.

Pro tips

• Focus on the speed of the contraction; the goal is to move from a relaxed seated state to maximum power output as fast as possible.
• Use a vigorous arm swing to help pull your center of mass upward and increase jump height.

Make it harder

• Hold a medicine ball at chest height to add resistance and eliminate the assistance of the arm swing.
• Perform the jump onto a higher box or platform to increase the explosive demand.

Frequently asked

What muscles does the jump from seated position work?

The jump from seated position primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the jump from seated position?

The jump from seated position requires no equipment — just your body weight.

Is the jump from seated position good for beginners?

The jump from seated position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps