How to do High Jumper

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Difficulty: Hard

Impact Level: High

Target Body Parts: calves, glutes, quadriceps


Start in a standing position with your feet at shoulder width. Then lower down into a 3/4 squat position with your arms at your sides. Pause here for a second and get ready to explosively jump and throw your arms up overhead. Jump up and reach as high as you can.

As you land back down, absorb the landing by bending your knees and sitting back into your hips. Continue this to lower down to the bottom position ready for your next jump and reach.

Keep the jumps going in a continuous cycle for the duration of the exercise.

How to make High Jumper easier

You can reduce the impact and intensity of this exercise, whilst working similar muscles using our Squats exercise

How to make High Jumper more challenging

Increase the challenge of this exercise by adding in a directional jump or a rotational jump.

For example, if you have space, jump forwards and land in front of where you took off. Or jump sideways. If you are tight on space try jumping and rotating 90 or 180 degrees in the air so you land facing in a different direction.

Also check out Frog Jumps, Knee to Chest Hops and Power Jump exercises.

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