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Jumping Power Exercises Without Equipment / Home Workouts

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* Stretching exercises are not included in this list!

180 Jump Squat

muscles:QuadricepsMuscle, CalvesMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:AdductorsMuscle, ObliquesMuscle, AbductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Kettlebells (2), Dumbbell, Dumbbells (2), Kettlebell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Crab Kick

muscles:Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, Lower BackMuscle, GlutesMuscle
auxiliary muscles:QuadricepsMuscle, TricepsMuscle, TrapeziusMuscle, AdductorsMuscle, AbductorsMuscle, DeltoidsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Crab Kick

Jump Squat

muscles:CalvesMuscle, QuadricepsMuscle, GlutesMuscle, HamstringsMuscle
auxiliary muscles:Rectus AbdominisMuscle, ObliquesMuscle, ShinsMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Jump Squat

Burpee

muscles:QuadricepsMuscle, TricepsMuscle, Pectoralis MajorMuscle
auxiliary muscles:Rectus AbdominisMuscle, HamstringsMuscle, GlutesMuscle, DeltoidsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Burpee

Tuck Jumps

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:CalvesMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Tuck Jumps

Pop Squat

muscles:HamstringsMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AdductorsMuscle, AbductorsMuscle, CalvesMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Pop Squat