Body weight
Rocket jump
Rocket jump mainly works your quads and glutes. It also helps your calves and hamstrings.
Step by step
- Stand with feet shoulder width apart, arms close to your body.
- Squat halfway, then explode up and reach overhead.
- Land softly through your legs with bent knees.
What you should feel
An explosive push through your thighs, glutes and calves. Your knees and back should not feel pinched.
Common mistake
Squatting too deep and slowly; go to a half squat and jump right away.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Tuck jumpQuads, Hip flexorsQuestions
What muscles does the rocket jump work?
Rocket jump mainly works your quads and glutes. It also helps your calves and hamstrings.
Can I do the rocket jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the rocket jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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