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

Crab Kick

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

Jump Squat

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:Rectus AbdominisMuscle, ShinsMuscle, ObliquesMuscle, 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:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
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