Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
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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 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.
All fitness levels. Standard test for athletic performance.
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.
MySetPlan places Countermovement Jump inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Countermovement Jump
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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.
Yes, the Countermovement Jump is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels. Standard test for athletic performance. Start with lighter weights to master proper form before progressing.
For the Countermovement Jump, the recommended approach depends on your goals. 3-5 sets of 5 reps. Rest 60-90 seconds between sets. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 10-12 reps.
Yes, the Countermovement Jump can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
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.