Rocket Jump
Rocket Jump is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves and hamstrings. It is performed with bodyweight.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.