* Stretching exercises are not included in this list!

Jumping Power Exercises Without Equipment / Home Workouts

180 Jump Squat

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
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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Plank Jumping Jacks

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

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

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

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

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

Jump Squat

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