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Rocket Jump

Rocket Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves and hamstrings.

💪 Quads🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Rocket Jump: starting position
Starting position
Rocket Jump: end position
End position

How to do the rocket jump

  1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  2. To initiate the move, squat down halfway and explode back up as high as possible.
  3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Rocket Jump alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerScissors JumpBodyweight · Beginner

FAQ

What muscles does the rocket jump work?

It mainly works your quads; your calves and hamstrings assist.

How many sets and reps of rocket jump should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the rocket jump good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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