A beginner plyometrics exercise done using just your bodyweight that mainly works the quadriceps, with help from the calves and hamstrings. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible.
Updated
Primary
Quadriceps
Secondary
Calves, Hamstrings
Equipment
Bodyweight
Level
beginner
Rocket Jump demonstration
Rocket Jump, starting positionRocket Jump, finishing position
How to Perform
1Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
2To initiate the move, squat down halfway and explode back up as high as possible.
3Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
