Exercise guide
Repeated Small Jumps
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This low-impact plyometric exercise builds lower body elasticity and explosive power by targeting the calves, quads, and glutes. It improves reactive strength and cardiovascular endurance through rapid, repetitive movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight, athletic bend in your knees.
- Engage your core and keep your chest upright with your gaze fixed forward.
- Position your arms naturally at your sides or bent at 90 degrees to assist with rhythm.
How to do it
- Perform a shallow dip by slightly bending your hips and knees, then immediately push through the balls of your feet to leave the ground.
- Jump only 1-2 inches high, focusing on a quick rebound rather than maximum height.
- Land softly on the balls of your feet and immediately transition into the next jump without letting your heels settle heavily.
- Maintain a steady, rhythmic breathing pattern, exhaling briefly with each jump.
Form checklist
- Land softly to absorb impact through the ankles, knees, and hips.
- Keep your knees tracking directly over your toes; do not let them cave inward.
- Maintain a tall torso and avoid bending excessively at the waist.
- Minimize ground contact time by treating the floor like it is hot.
Pro tips
- Focus on 'stiff' ankles to maximize the stretch-shortening cycle and improve your reactive strength.
- Keep your core tight to prevent energy leaks, ensuring all power is directed vertically.
Make it harder
- Increase the tempo to perform more repetitions in a shorter duration.
- Incorporate a 'pogo' style by keeping the knees almost locked to shift the entire load onto the calves and Achilles tendons.
Frequently asked
- What muscles does the repeated small jumps work?
- The repeated small jumps primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the repeated small jumps?
- The repeated small jumps requires no equipment — just your body weight.
- Is the repeated small jumps good for beginners?
- The repeated small jumps is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps