Countermovement Jump
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Countermovement Jump is a plyometric squat pattern movement that primarily targets your plyometrics. Use for testing vertical jump ability or power training. Common athletic assessment.
Everything You Need to Know About the Countermovement Jump
The Countermovement Jump is a good for beginners exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for testing vertical jump ability or power training. Common athletic assessment. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels. Standard test for athletic performance. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Countermovement Jump — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Countermovement Jump?
- 1
Stand with feet shoulder-width apart, hands on hips or at sides.
- 2
Quickly dip down by bending knees and hips.
- 3
Immediately reverse and explode upward without pause.
- 4
Extend fully through ankles, knees, and hips.
- 5
Land softly with bent knees.
What are the best tips for the Countermovement Jump?
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.
Common Countermovement Jump mistakes
Pausing at the bottom of the countermovement.
Squatting patterns like the Countermovement Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Dipping too deep and losing elastic energy.
Squatting patterns like the Countermovement Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not fully extending at takeoff.
Cutting the range of motion short on the Countermovement Jump means your Quadriceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Landing with straight legs.
Squatting patterns like the Countermovement Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Countermovement Jump — who it's best for
All fitness levels. Standard test for athletic performance.
How to Program the Countermovement Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-5 sets of 5 reps. Rest 60-90 seconds between sets.
What are good alternatives to the Countermovement Jump?
Squat Jump
Box Jump
Depth Jump
Other Variations
- CMJ with Arm Swing
- CMJ to Target
- Repeated CMJ
- CMJ with Stick
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Countermovement Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Land softly with bent knees.
- Perform on non-slip surface.
- Warm up properly first.