* Stretching exercises are not included in this list!

Jumping Power Exercises Without Equipment / Home Workouts

Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Calves, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Rectus Abdominis, Abductors, Lower Back, Obliques
required:Nothing
optional:Dumbbells (2), Kettlebells (2), Dumbbell, Kettlebell, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Star Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps
auxiliary muscles:Abductors, Lower Back, Deltoids, Hamstrings, Adductors
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Hamstrings, Quadriceps, Glutes, Rectus Abdominis
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Bench, Seat, Stool
level:Hard
type:Strength, Plyometrics, Cardio
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Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Shins, Lower Back, Rectus Abdominis, Obliques
required:Nothing
optional:Kettlebells (2), Weight Cuffs, Dumbbells (2), Backpack
level:Normal
type:Strength, Plyometrics, Cardio
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Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back, Hamstrings, Glutes
auxiliary muscles:Deltoids, Triceps, Trapezius, Quadriceps, Adductors, Abductors
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Adductors, Abductors, Glutes, Rectus Abdominis
auxiliary muscles:Hamstrings, Shins, Trapezius, Lower Back
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Kneeling Jumps / Ninja Jumps

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Lower Back, Hamstrings, Calves
required:Nothing
optional:Fitness Mat, Backpack, Weight Cuffs
level:Challenging
type:Strength, Plyometrics, Cardio
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