Countermovement Jump
Also known as: CMJ, Hands-on-Hips Countermovement Jump
PlyometricExplosiveFunctional
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Body Part: Legs
Description
Stand with your hands on your hips and feet about hip-width apart. Make a quick dip, then immediately extend your legs to jump straight up without swinging your arms. Keep your hands on your hips as you land, bending your hips and knees to absorb the impact before resetting.
How to Perform
- Stand with your feet hip-width apart and hands on your hips.
- Brace your abdomen and balance your weight over both feet.
- Dip quickly by bending your hips and knees.
- Immediately extend your hips, knees and ankles to jump straight up.
- Keep your hands on your hips in the air.
- Land softly and bend your hips and knees to absorb the impact.
- Stand up and reset before the next jump.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use a firm surface with good grip.
- Choose a stance that lets you push evenly through both feet.
- Look straight ahead to keep your head steady.
- Take time to reset between jumps.
- End the set when jump height noticeably drops.
Common Mistakes
- Letting the knees collapse inward.
- Pausing at the bottom of the dip.
- Swinging the arms instead of keeping the hands on the hips.
- Jumping forward rather than upward.
- Cutting the leg extension short at takeoff.
- Pulling the knees toward the chest in the air.
- Landing with stiff knees.
Recommended Exercises
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