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
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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