Countermovement Jump Arms On Hip

Muscles worked

Setup

1. Stand with your feet hip-to-shoulder width apart.
2. Place your hands firmly on your hips and maintain this position throughout the entire movement.
3. Stand tall with a neutral spine and your gaze fixed forward.

How to do it

1. Perform a quick, shallow dip by hinging at the hips and knees while inhaling.
2. Immediately reverse the direction and explode vertically as high as possible, exhaling forcefully during the jump.
3. Fully extend your hips, knees, and ankles at the peak of the jump, pointing your toes toward the floor.
4. Land softly on the balls of your feet, immediately bending your knees to absorb the impact quietly.

Form checklist

• Keep hands glued to your hips to prevent using arm momentum.
• Ensure knees stay aligned with your toes and do not cave inward during takeoff or landing.
• Maintain a proud chest and neutral spine during the countermovement dip.
• Land with 'soft knees' to distribute the impact through the muscles rather than the joints.

Pro tips

• Minimize the time spent at the bottom of the dip; a faster transition (amortization phase) utilizes more elastic energy from the tendons.
• Focus on 'pushing the floor away' as hard as possible to maximize recruitment of the posterior chain.

Make it harder

• Hold the landing for 3 seconds in a stable quarter-squat to emphasize eccentric control and balance.
• Perform the jump immediately after stepping off a low box to increase the eccentric load.

Frequently asked

What muscles does the countermovement jump arms on hip work?

The countermovement jump arms on hip primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the countermovement jump arms on hip?

The countermovement jump arms on hip requires no equipment — just your body weight.

Is the countermovement jump arms on hip good for beginners?

The countermovement jump arms on hip is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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