About this exercise
A plyometric drill that alternates explosive jumps with a step to challenge coordination, lower-body power, and cardiovascular endurance. The step between jumps allows for a brief deceleration before the next explosive effort.
Jump Step Jump
Step by step instructions, muscle activation and variants for the Jump Step Jump.
MediumGlutesQuadriceps
How to Perform
- Stand with feet hip-width apart, knees slightly bent and arms at your sides
- Perform an explosive jump upward, swinging your arms for momentum
- Land softly on both feet with knees bent to absorb the impact
- Take a controlled step forward or to the side
- Immediately perform another explosive jump from the new position
- Land softly and repeat the step-jump pattern for the desired number of reps
- Maintain an upright posture and keep landings controlled throughout
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCore
Common Mistakes
Common mistakes content is coming soon.
About the Jump Step Jump
The Jump Step Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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