Countermovement Jump (Hands On Hips)
Push/PressbilateralIntermediate
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Hips
Primary Goal
Ballistic
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, hands on hips, and knees slightly bent. 2. Perform a quick downward motion by bending your knees and hips, keeping your hands on hips. 3. Immediately explode upward by pushing through your heels and extending your knees and hips, swinging your arms forward and upward to generate more lift. 4. Aim to jump as high as possible, maintaining a tight core and good posture throughout the movement. 5. Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact, then return to the starting position and repeat for the desired number of repetitions.",
