About this exercise
The Prayer Push Jump is a plyometric exercise that pairs a squat with a forward prayer-hand push and an explosive jump. It develops lower body power and engages the shoulders and core with each rep.
Prayer Push Jump
Step by step instructions, muscle activation and variants for the Prayer Push Jump.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and press both palms together in front of your chest (prayer position)
- Hinge at the hips and bend the knees to lower into a squat position, keeping the elbows pressed together
- From the bottom of the squat, explosively push through the legs and jump upward
- As you jump, drive both pressed hands forward and upward to shoulder height
- Land softly with a slight bend in the knees and immediately transition back into the squat
- Maintain a braced core and neutral spine throughout
- Repeat continuously at a controlled but powerful pace
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCoreFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Prayer Push Jump
The Prayer Push 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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