Rocket Jump

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

Role	Muscles
Primary	quads
Secondary	calves, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Rocket Jump

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Rocket Jump work?

The Rocket Jump primarily works the quads, with the calves and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Rocket Jump?

None — the Rocket Jump is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Jump also need nothing.

Is the Rocket Jump suitable for beginners?

Yes, the Rocket Jump is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Rocket Jump go in a workout?

Early — the Rocket Jump is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell