Rocket Jump
Bodyweight plyometric exercise from a half-squat that targets quads, glutes, and hamstrings to build explosive lower-body power and vertical jump height; used for athletic conditioning and performance enhancement.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, arms at sides, back straight, chest up.
- Lower into a half-squat while swinging arms back for momentum.
- Explode upward by driving through heels and extending hips, knees, and ankles.
- Swing arms forward and overhead to maximize height.
- Tuck knees toward chest at peak if desired.
- Land softly on balls of feet, bending knees to absorb impact into a squat.
Coaching Tips
Form Cues
- Drive explosively through heels
- Keep core braced throughout
- Swing arms powerfully for momentum
- Land soft and controlled
Breathing
Inhale during the lowering phase, exhale forcefully during the explosive jump.
Tempo
1-0-1
Range of Motion
Descend to thighs near parallel, fully extend body at takeoff for maximum height, land with knees bending to at least 90 degrees.
Safety
Safety Notes
- Warm up thoroughly before performing
- Use a forgiving surface to reduce joint impact
- Avoid if experiencing acute lower body pain
- Progress gradually to prevent overuse injuries
Spotting
Spotting not required; perform in open space away from obstacles.
Common Mistakes
- Landing with locked knees
- Leaning forward excessively
- Insufficient arm drive
- Not minimizing ground contact time
When to Avoid
- Acute knee or ankle injuries
- Lower back pain
- High-impact joint issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range over 90 degrees
Build Up First
- Proficiency in basic squat
- Ability to perform controlled landings
Also known as
Explosive Squat Jump, Vertical Plyo Jump, Tuck Jump
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