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CMJ Hands on Hips

Step by step instructions, muscle activation and variants for the CMJ Hands on Hips.

MediumGlutesQuadriceps

About this exercise

A plyometric jump variation performed with the hands fixed on the hips to isolate lower-body power production by eliminating the contribution of the arm swing. Commonly used in athletic testing and training to measure true leg power, it develops explosive strength in the quadriceps, glutes, and calves through the stretch-shortening cycle.

How to Perform

  • Stand upright with feet shoulder-width apart and both hands placed firmly on the hips
  • Rapidly dip into a quarter squat while keeping the hands on the hips throughout
  • Explosively extend the hips, knees, and ankles to jump as high as possible
  • Keep the torso upright and avoid leaning forward during the take-off
  • Land softly by bending the knees to absorb the impact
  • Reset to the starting position and repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalves

Common Mistakes

Common mistakes content is coming soon.

About the CMJ Hands on Hips

The CMJ Hands on Hips 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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