How To Jump Higher: A Workout You Can Do At Home

Are you looking to increase your vertical jump? You can do it with a simple and effective workout routine right in the comfort of your home. This article will show you all the exercises you need to add to your training plan to get explosive, powerful jumps in no time.

Quick facts: How To Jump Higher Workout At Home

  • ✅ Plyometrics, or jumping exercises, can help you increase your vertical jump by up to 12 inches – Source: Stack Sports
  • ✅ Plyometrics involve explosive, powerful movements which can help build strength and power in your legs – Source: Stronger By Science
  • ✅ A combination of strength training and plyometrics is the most effective way to increase your vertical jump – Source: Stack Sports
  • ✅ Jumping rope can help improve your vertical jump as it helps build leg strength – Source: Stack Sports
  • ✅ Core strength is also essential for increasing your vertical jump as it helps increase balance and stability – Source: Very Well Fit
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    Jumping higher can give you an advantage in a number of physical activities, from basketball to track and field. While there are many ways to improve your vertical jump, one of the best methods is by performing an effective workout. A jump higher workout should focus on strengthening your leg muscles, increasing explosiveness and improving your balance. With the right exercises and a proper approach, you can easily increase the height of jump at home.

    This guide will provide you with an introduction to jumping higher with exercises that focus on strengthening your lower body and increasing power. You will learn about the important muscle groups involved in jumping as well as common mistakes to avoid when training for increased jumping power. After reading through this guide, you will be equipped with all of the knowledge needed to begin your own jump higher workout program at home!

    Anatomy of a Jump

    A jump is composed of three components: the approach, the flight, and the landing. The approach is the movement that sets you up for your jump. It involves hip and shoulder flexion, knee flexion, and ankle dorsiflexion. The flight is the part of the jump when you are in the air for the highest point of your jump. Last, the landing requires hip and shoulder extension, knee extension, and ankle plantar flexion.

    Let’s take a closer look at each of these components in detail:

    • Approach – involves hip and shoulder flexion, knee flexion, and ankle dorsiflexion.
    • Flight – the part of the jump when you are in the air for the highest point of your jump.
    • Landing – requires hip and shoulder extension, knee extension, and ankle plantar flexion.

    Muscles Used

    In order to jump higher and make your workouts more effective, you need to understand the anatomy of a jump. Knowing which muscles are used in a jump will help you identify where to focus your energy.

    The primary muscles used when jumping are the calves, quads, and glutes. Your calves will be working hard to propel you up and assist with the landing upon returning to the ground. The quads work together with your glutes and hamstrings when it comes to absorbing impact when landing after a jump. The glutes provide stabilization during take-off as well as help absorb impact upon contact with the ground when landing.

    Other muscles that are used in a low-impact jump include:

    • Your core and upper body for maintaining balance and form during take-off, midair movement, and landing phases of the jump.

    Body Mechanics

    In order to maximize your vertical jump, it is important to understand the mechanics of how your body provides the power. Proper technique and body mechanics are essential in executing an effective jump. Most importantly, a successful jump requires the proper synchronization of the lower and upper body muscles working together.

    During a typical standing jump, you will begin by flexing your hips and knees forward before explosively extending them backward. This is accompanied by a simultaneous abduction of the hips, which helps to increase power generation during takeoff! Additionally, shoulder flexion and abduction also help with power production; helping you to reach greater heights! Furthermore, it is essential that all movement occurs in one fluid motion in order for maximal force production. Inadequate coordination or an inability to link movements together could significantly limit your jumping ability.

    Warm Up

    Before any type of workout, it is important to warm up your body to prevent injury and promote better performance. Warming up helps to increase your body temperature and loosen your muscles, allowing you to move more smoothly and efficiently during your workout.

    Here are some stretches and exercises you can do to warm up before you jump higher:


    Stretching is one of the most important components of any warm-up before attempting to jump higher. It helps to loosen up tight muscles, as well as prepare them for the physical activities that you are about to perform.

    As a general rule, always strive to focus on stretching both your lower and upper body, starting with the larger muscle groups such as your quadriceps and hamstrings, then moving on to smaller muscles such as your calves and glutes. Make sure you stretch in a dynamic fashion by performing a range of motion exercises for each muscle group.

    To maximize your workout routine, ensure that you stretch for at least five minutes before starting any plyometric exercises or jump training drills!

    Dynamic Movements

    Dynamic Movements are essential for any athlete looking to improve their vertical jump performance. Dynamic movements focus on the coordination of proper body mechanics with explosive speed and power output. This type of warm-up works best for athletes looking to increase their vertical jump ability, as well as those working on strength and conditioning activities in the gym.

    Dynamic movements can include:

    • Squat jumps
    • Lunge jumps
    • Jump squats
    • Lateral hops
    • Box jumps
    • Bounding drills
    • Plyometric push-ups

    During these exercises, you’ll want to focus on engaging your core while maintaining good form and control over every move you make. These dynamic movements can be done with or without a weighted medicine ball to help challenge your body into jumping higher.


    Plyometrics are an effective way to increase jump height, as well as increase your overall athleticism. Plyometrics involve exercises that rely on explosive movements, such as jump squats and box jumps, which recruiting fast and powerful muscle contractions that result in greater power and height.

    Let’s take a closer look at what plyometrics can do for you.

    Squat Jumps

    Squat Jumps are a great exercise for improving your jumping ability. The goal of this exercise is to simultaneously bend and jump in a squat position, then land with both feet on the ground. To perform this exercise properly, begin by standing with your feet slightly wider than hip-width apart. Lower yourself into a squat position, then explode off the ground and drive through your legs while you swing your arms up over your head and extend them upward to generate force and momentum. Focus on landing softly and in a controlled manner with both feet on the ground at the same time.

    Squat jumps require no equipment, making them an ideal plyometric exercise that can be done at home. Be sure to start with low intensity and high volume as you build strength and power!

    Box Jumps

    Box Jumps are an incredibly effective plyometric exercise that can help athletes increase their vertical jump. When done correctly, Box Jumps are a great way to challenge the lower body musculature and improve muscular power and explosiveness. Unlike more traditional jumps (like vertical or squat jumps), box jumps involve a longer ground contact time, allowing the athlete to generate maximum power on their takeoff.

    To perform a box jump, begin by standing in front of a sturdy box or platform with feet slightly wider than shoulder-width apart and arms bent at the elbow at 90 degrees. Draw the navel up toward the spine and engage the glutes. Swing the arms forward while jumping onto the box, landing softly on both feet with knees slightly bent in an athletic stance. Step back off of the box using one foot and repeat for desired reps and sets. Varying heights of boxes can be used as well as multiple repetitions or rotations for greater challenge!

    Single Leg Hops

    Single leg hops involve taking off and landing with only one leg. This exercise helps to improve balance, coordination, and stability. It also strengthens your lower body muscles, boosts your agility and explosive power without putting too much strain on your joints.

    To do the exercise:

    • Stand on one foot and jump as high as you can, then land on the other foot.
    • Focus on using a quick and explosive movement to maximize the power of each hop.
    • Aim for 10 reps with each leg.
    • Try to keep rest times to a minimum in between reps to maximize the intensity of the workout.
    • You can also increase the level of difficulty by increasing speed or adding ankle weights for an extra challenge.

    Single Leg Hops are an effective way to improve lower body strength and power, while reducing injury risk associated with plyometric exercises due to its low-impact nature.

    Lateral Jumps

    Lateral jumps are an important exercise for those looking to improve their vertical leap. This plyometric exercise develops explosive power and strength in the hips and legs, which is essential for increasing vertical jump height. Lateral jumps can be done anywhere with minimal space, making them an ideal choice for those looking to complete a plyometric workout at home without having to join a gym.

    To perform lateral jumps:

    1. Stand with your feet slightly wider than shoulder-width apart, then bend your knees and drop down into a quarter-squat position.
    2. Quickly explode off the ground and jump sideway as far as you can while keeping your feet together – be sure to land softly by absorbing the impact with bent knees.
    3. After landing return back to the starting squatted position and repeat on other side.

    Strength Training

    Strength training is an important part of any training regimen for athletes who want to jump higher. Increasing your lower body strength will help you improve your speed and power, as well as helping to prevent injury. Strength training can also be done from the comfort of your own home with just a few basic pieces of equipment.

    Let’s look at some of the exercises and equipment you can use to help you jump higher:


    Squats are an essential exercise to include in a strength training routine because they work so many of your body’s main muscles. Squatting primarily works your quadriceps, glutes, and hamstrings; gaining stronger muscles in these areas will directly lead to improved jumping power.

    It is important to maintain proper form while squatting: feet shoulder-width apart, knees bent at a 90 degree angle and hips pushed back as you lower yourself down. With time and practice, gradually increase the weight you are lifting for each rep so that you are continually challenging your muscles. Squats can be done with just a barbell or with free weights such as dumbbells and kettlebells for even greater resistance.


    Lunges are a great exercise for improving muscular strength, flexibility and mobility in the lower body. They can be done anywhere with minimal equipment, including your own home. Lunges also help to improve balance and coordination, and are a great way to develop explosiveness for jumping higher.

    When performing lunges:

    • Start by standing with your feet shoulder-width apart and your hands on your hips.
    • Take a long step forward, drop down into a lunge position (with both legs bent and torso leaning forward), and then drive through the heel of the front leg to return back to full extension.
    • Repeat the motion with alternate legs.
    • Make sure that your knee does not go beyond your toes when you lower down into the lunge position as this puts unnecessary strain on your joints.

    Step Ups

    Step ups are a great way to increase strength for jumping higher. It is a simple exercise that utilizes a single leg. To perform this exercise, stand in front of a bench or box. Place one foot on the platform and step up onto it, making sure to press through the heel to get full extension of the hip and knee.

    Once you have stepped up with your left leg, step back down with the same leg before stepping up with your right leg this time. Repeat this alternating pattern for 8-12 reps per set for 2-3 sets with about a 1 minute break between sets. Step ups can be done at any intensity and is a great way to make full use of limited equipment available at home during quarantine times or when you’re on-the-go!

    Glute Bridges

    Glute Bridges are a great exercise for activating and strengthening the glutes. When done correctly, you’ll gain extra power in your jump and strengthen the muscles that surround your lower back and hips.

    To do a proper Glute Bridge, start lying on your back with feet firmly planted on the ground shoulder-width apart. Then activate your glutes and push through the heels to lift your hips up as high as possible. From here, squeeze those glutes at the top of the movement before slowly lowering back down to starting position. Do this exercise in sets of 15-20 repetitions to get maximal benefit from it.

    Core Work

    Core strength is essential to any vertical jump program, as the core muscles play a vital role in the transfer of power from the lower body to the upper body. With the right core exercises, you can maximize the power you generate when you jump, as well as help you stay balanced and increase flexibility.

    Let’s look at some core exercises that you can do at home:


    Planks are a great way to build up core strength. They involve holding your body above the ground, in a straight line, for a set period of time. The plank is an isometric exercise, which means that there is no movement involved and all of the work is done by contracting your muscles against the resistance of gravity. Doing planks will strengthen deep inner abdominal muscles as well as help with back pain and posture.

    Start off by resting on your elbows and toes and hold for 10-15 seconds; then progress to doing full planks (on your feet instead of elbows) for 1 minute and challenge yourself as you get stronger. Adding variations like side planks or raising one leg can make this exercise even more effective in helping you jump higher!

    Side Plank

    The Side Plank is a great exercise for working your inner and outer core muscles. It is also an effective way to build balance, stability, and endurance.

    To perform the Side Plank, you should start by lying on your left side with the elbow slightly bent and the palm of your right hand placed firmly on the ground. Your left leg should be bent at a 90 degree angle with the right leg resting lightly on top of it. Keeping your core tight, push through your left arm to raise yourself up so that only your elbow and toes are touching the ground. You should hold this position for 30–60 seconds and then switch sides.

    The side plank is an excellent exercise to add to any core workout routine as it helps to strengthen all of the muscles in your midsection. Additionally, it can help you improve posture and prevent back pain by activating deep abdominal stabilizers.

    Russian Twists

    Russian Twists are a great exercise for training the core as they involve twisting the entire upper body from side to side. This exercise is usually performed with a medicine ball, weight plate, or just your own bodyweight.

    To do this exercise, sit on the floor with your knees bent and your feet flat. Lift the upper part of your body off the floor and brace your abs. With an explosive movement twist to one side then quickly to the other and repeat for 30 seconds. Make sure that you keep your arms straight, focusing on using only your core muscles to drive the motion.

    Russian Twists not only help improve power in your core muscles but also balance and agility in addition to helping you jump higher.

    Bird Dog

    The Bird Dog is an isometric mid-back exercise that strengthens your core and improves balance. This low-impact exercise can be done easily at home, as it requires no equipment.

    To do the Bird Dog, start by getting into a quadraped position, with your hands and knees on the ground. Keep your hands in line with your shoulders, while feet remain hip width apart. Make sure to keep your back flat and your neck in the neutral position throughout the entire exercise.

    Tighten up through your abdominal muscles, before gently lifting one arm off of ground while simultaneously extending the opposite leg back so that both appendages are in line with each other and parallel to the ground. Hold for 1-2 seconds then return to starting position before repeating on opposite side (alternate sides). Aim for 8-15 reps on each side for 3 sets or until you can’t maintain perfect form any longer.

    Cool Down

    At the end of any strenuous physical activity, it’s important to allow your muscles and your body to cool down. This helps to keep your body healthy and also prevents injury.

    After you’ve completed your workout of jumping exercises, it’s important to take the time to include a cool down in your routine. Let’s discuss how to cool down properly with a few simple stretches:

    Static Stretching

    Static stretching is one of the most common forms of stretching used to target specific muscle areas. It involves gradually lengthening a muscle and holding it in that extended position for a period of time, usually around 30-60 seconds.

    Static stretches help increase flexibility and range of motion, which can make movements like jumping easier and safer. To cool down after your jump workout, you should focus on static stretches for the major muscles involved in jumping. This includes stretching your calves, glutes, hamstrings and hip flexors.

    As with any activity that has intense physical demands placed upon them, it is important to listen to your body during cool down exercises and stretch only as far as comfortably possible without causing any pain or discomfort.

    Foam Rolling

    Foam rolling is an essential part of any athlete’s cool down routine. Foam rolling increases flexibility, decreases muscle soreness after a workout, and helps you recover faster.

    To begin foam rolling, use a round foam roller or PVC pipe to target areas of the body for improved mobility, such as quads, glutes and IT bands. Slowly move your body over the roller until you find the spots that are tightest. Apply pressure to these spots for 30-60 seconds and then move on to the next area.

    Additionally, you can use proprioceptive neuromuscular facilitation (PNF) stretching to further increase flexibility and aid in recovery. This involves a combination of passive stretching with muscle activation exercises that involve a partner or wall to help propel deep stretches and improve range of motion in your joints.

    Incorporating foam rolling into your cool down routine can help reduce fatigue levels following intense exercise and elevate overall performance levels.


    In conclusion, improving your jumping ability doesn’t take superhuman strength or an expensive membership at a gym. In fact, you can improve your vertical jump right at home with everyday items, such as a resistance band and an exercise ball.

    By following this workout, you will become stronger, faster, and more explosive. You’ll also be able to jump higher than before. So take the time to invest in yourself and invest in improving your vertical jump today!

    FAQs about: How To Jump Higher Workout At Home

    Q: What kind of exercises can I do to jump higher at home?

    A: To increase your vertical jump at home, you can do exercises such as jump squats, calf raises, single-leg hops, and box jumps. You can also do bodyweight exercises such as lunges, burpees, and push-ups to help strengthen your legs and core.

    Q: How long should I do each jump higher workout?

    A: For each jump higher workout, aim for 3 sets of 10-15 reps. If you’re new to working out, start with fewer reps and then gradually increase. Take breaks in between sets as needed.

    Q: How often should I do jump higher workouts?

    A: Aim to do jump higher workouts 3-4 times a week. This will help you gradually increase your vertical jump over time.

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