Power Up Jump

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and keep your chest tall with your gaze fixed forward.
3. Position your arms at your sides, prepared to swing them back for momentum.

How to do it

1. Inhale as you lower into a squat by hinging at the hips and bending the knees, simultaneously swinging your arms behind your torso.
2. Exhale forcefully and drive through your mid-foot to jump vertically, swinging your arms aggressively overhead toward the ceiling.
3. Reach full extension through your ankles, knees, and hips (triple extension) at the peak of the jump.
4. Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the squat position for the next rep.

Form checklist

• Keep your knees tracking in line with your toes; do not let them cave inward.
• Maintain a flat back and proud chest during the squat phase.
• Ensure a soft landing by bending the knees immediately upon contact with the floor.
• Use your arms dynamically to assist with height and balance.

Pro tips

• Focus on 'triple extension' by fully straightening your hips, knees, and ankles simultaneously to maximize power output.
• Think about pulling your belly button toward your spine during the flight phase to stabilize your torso and engage the abs.

Make it harder

• Incorporate a 'tuck' at the peak of the jump by pulling your knees toward your chest.
• Minimize 'ground contact time' by exploding upward the instant your feet touch the floor.

Frequently asked

What muscles does the power up jump work?

The power up jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the power up jump?

The power up jump requires no equipment — just your body weight.

Is the power up jump good for beginners?

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

Related exercises

• Assault Bike RunIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Burpee Jump BoxAdvanced · calves, glutes, hamstrings, and quadriceps