10 of The Best Plyometric Exercises for Your Leg Muscles

Explosive Star Jump

  • Start standing with your feet hip-width apart and focusing your weight on your heels and then drop to the “Deep Squat” position.
  • Push through your heels and jump up with your arms above your head and legs out as if you were doing a “Jumping Jack”.
  • Descend gently from toes to heels, and immediately lower to the same “Deep Squat” position and repeat.

Frog Jump

  • Start standing with your feet shoulder-width apart, with your heels facing inward and toes slightly outward.
  • Go down to a squat position while lowering your hands down to the ground and lowering your bottom down (as is the frog position).
  • Push through your heels and jump up with your arms above your head.
  • gently descend from toes to heels, and directly lower the hands (as they were on the ground) and then repeat.

Donkey Kick

  • Start standing with your feet hip-width apart, bend forward and put your hands on the ground about 30 centimeters from your feet.
  • Using the muscles of the abdomen and back; bend your knees and then kick one of your ankles towards the sky as if you were trying to stand on your hands.
  • While maintaining control, put your feet back on the ground and kick again using the other ankle, and continue alternating between the two sides.
  • To make the exercise harder: try to kick using both your ankles at the same time.

Ice Skater

  • Start in the lunge position with your left leg behind your right and your left hand on the floor (Curtsy Lunge).
  • Skip to the top and switch the two legs and the hand while you are in the air, this is considered one repeat.
  • Repeat quickly moving from one side to the other.

Long Jump

  • Start standing with your feet shoulder-width apart and your ankles facing inward and your toes slightly outward.
  • Go down to the squat position with your bottom down and your hands to the ground.
  • Push through your heels and jump up and forward with the arms above your head.
  • Gently descend from toes to heels.
  • Repeat while trying to jump higher and forward for a greater distance each time.

Lunge Jump

  • Start in the rear lunge position and make sure that your front knee does not go past your ankle.
  • Swing your arms to help you gain momentum and then jump and alternate your legs in the air.
  • Land gently and immediately descend to the lunge position again, repeat quickly alternating your legs each time.

Reverse Lunge Knee-Up

  • Start in the rear lunge position lowering the hand opposite to your front leg to the floor.
  • Jump up with a push from the front toes while pushing the back knee up towards the sky.
  • Land gently and directly lower the back to the back lunge position and place your hand on the ground.
  • Continue for thirty seconds with the same leg and in the second set switch your legs.

Plank to Squat

  • Start in the high plank position (or the push-up position) so that the shoulders are above the wrists, engaging the core and back.
  • Gently bend the knees and jump forward with your feet so they are on either side of your hands and fall into the low squat
  • Press with your hands to lift your hips and jump to return to the plank position.

Squat Jump

  • Start standing while keeping the distance between your feet slightly wider than your hips.
  • Go down into a squat position with your hands lowered down to the ground.
  • Push through your heels and toes and jump up powerfully.
  • Gently land from toes to heels, and directly lower the back to the squat position.

Tuck Jump

  • Start standing with your hips shoulder-width apart, and push using your weight to the heels while you sit back and down a little (without taking the full squat position).
  • Swing your arms and jump up with your knees bent toward your chest and close your elbows to meet in the middle.
  • Gently land from toes to heels.

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