Rocket Jump
Rocket Jump is a compound plyometrics exercise using body only that trains the quadriceps.
PlyometricsBody OnlyBeginnerCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Calves, Hamstrings
How to do it
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible.
- Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Rocket Jump from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
