Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
See how Countermovement Jump could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The countermovement jump is the standard assessment for lower body power, measuring your ability to rapidly transition from a downward dip to explosive upward extension. The stretch-shortening cycle exploited in the countermovement increases jump height compared to a static squat jump.
When to use it
Use for testing vertical jump ability or power training. Common athletic assessment.
Who it's for
All fitness levels. Standard test for athletic performance.
The countermovement should be quick and shallow—don't pause at the bottom or dip too deep. Focus on the rapid reversal from down to up, fully extending through your ankles, knees, and hips at takeoff.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Calves
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Stand with feet shoulder-width apart, hands on hips or at sides.
Quickly dip down by bending knees and hips.
Immediately reverse and explode upward without pause.
Extend fully through ankles, knees, and hips.
Land softly with bent knees.
The countermovement should be quick and shallow.
Focus on the rapid transition from down to up.
Use arm swing for additional momentum if allowed.
Fully extend at the top of the jump.
Use the countermovement jump for athletic testing, power development, or warm-up activation. Program 3-5 sets of 5 reps with full recovery when training, or use as a baseline test to track progress over time.
Pausing at the bottom of the countermovement.
Squatting patterns like the Countermovement Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Dipping too deep and losing elastic energy.
Squatting patterns like the Countermovement Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not fully extending at takeoff.
Cutting the range of motion short on the Countermovement Jump can reduce the training stimulus for your Quadriceps. Use the largest comfortable range you can control without changing the intended setup.
Landing with straight legs.
Squatting patterns like the Countermovement Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
All fitness levels. Standard test for athletic performance.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-5 sets of 5 reps. Rest 60-90 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Countermovement Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Countermovement Jump
The Countermovement Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Countermovement Jump include Calves, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Flexors.
Our library labels Countermovement Jump as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Countermovement Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Countermovement Jump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Countermovement Jump include: Squat Jump, Box Jump, Depth Jump. These exercises target similar muscle groups as the Countermovement Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.