Exercise guide
Deadlift Jump
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Deadlift Jump is a plyometric hinge movement that develops explosive power in the posterior chain while improving vertical leap and athletic coordination. It emphasizes the rapid transition from a hip hinge to full triple extension, targeting the glutes and hamstrings more than a traditional squat jump.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your toes pointing forward.
- Hinge at the hips by pushing your glutes back while keeping your spine neutral and chest up.
- Lower your torso until your hands are at mid-shin level, maintaining a slight bend in the knees and keeping your weight centered over your mid-foot.
How to do it
- Explosively drive your hips forward and push through the floor to launch yourself vertically into the air.
- Swing your arms upward toward the ceiling as you jump to generate maximum momentum and reach full extension.
- Land softly on the balls of your feet, immediately absorbing the impact by hinging back into the starting position.
- Exhale forcefully during the upward explosion and inhale as you reset into the hinge.
Form checklist
- Maintain a flat back throughout the entire movement to protect the lumbar spine.
- Ensure the movement is a hip hinge (butt back) rather than a vertical squat.
- Keep your knees tracked over your toes, preventing them from caving inward during takeoff or landing.
- Land quietly with 'soft knees' to ensure proper impact absorption.
Pro tips
- Focus on the 'snap' of the hips; the faster you can transition from the deep hinge to full extension, the more power you will generate.
- Imagine you are trying to push the floor away from you with maximum force rather than just jumping up.
Make it harder
- Perform 'dead-stop' jumps by holding the bottom hinge position for 2 seconds before exploding to remove elastic energy.
- Incorporate a knee tuck at the peak of the jump to increase air time and core demand.
Frequently asked
- What muscles does the deadlift jump work?
- The deadlift jump 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 deadlift jump?
- The deadlift jump requires no equipment — just your body weight.
- Is the deadlift jump good for beginners?
- The deadlift jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps