Rocket Jump

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Calves and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Rocket Jump

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

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Rocket Jump

Questions

What muscles does the Rocket Jump work?

Mainly the quads, with the calves and hamstrings helping.

Is the Rocket Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Rocket Jump?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Rocket Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).