Rocket Jump

Rocket Jump


This exercise involves jumping explosively off the ground, as if launching oneself like a rocket. It is often used in plyometric training to improve explosive power and lower body strength.

Muscle Group

Equipment Required

Rocket Jump Instructions

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and lower your body into a squat position.
  3. Swing your arms back behind you.
  4. Jump up explosively, swinging your arms forward and pushing off the ground with your feet.
  5. As you reach the peak of your jump, tuck your knees into your chest.
  6. Extend your legs back out as you land, absorbing the impact with your legs.
  7. Repeat for desired number of reps.

Rocket Jump Form & Visual

Rocket Jump

Rocket Jump Benefits

  • Improves explosive power in the legs
  • Increases vertical jump height
  • Develops coordination and balance
  • Engages core muscles for stability
  • Burns calories and improves cardiovascular health

Rocket Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Calves
  • Hamstrings
  • Core muscles

Rocket Jump Variations & Alternatives

  • Double Rocket Jump
  • Single Leg Rocket Jump
  • 180 Degree Rocket Jump
  • 360 Degree Rocket Jump
  • Backward Rocket Jump
  • Side-to-Side Rocket Jump
  • Box Jump Rocket Jump
  • Depth Jump Rocket Jump
  • Weighted Rocket Jump