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Seated Vertical Jump

Seated Vertical Jump
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Hamstrings, Hip Flexers 

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Quads 

Vertical Jump from a Seated Position Overview

The seated vertical jump is a variation of the vertical jump. It's used to increase lower-body explosiveness. 

For athletes, plyometric exercises such as seated vertical jumps are important. They help maintain flexibility in the tendons and keep them healthy as you age.

How To Do It:

  1. Start in a seated position on the chair with your legs grounded on the floor and your back straight.
  2. Place your hands on the seat beside you.
  3. Brace your core, and press down through your heels to raise your hips off the ground and into the air.
  4. Keep pressing until your thighs are parallel with the ground, then slowly lower yourself back down to the starting position.

Exercise Tips:

  1. Make sure to keep your back straight and avoid rounding your shoulders as you jump.
  2. Use your arms to help generate power by pressing down on the seat as you jump.
  3. Use your legs and hips to explosively jump upward, driving through your heels.
  4. Land softly by bending your knees and absorbing the impact through your legs.
  5. Use your core muscles to keep your body stable and avoid arching your back as you jump.
  6. Try not to let your momentum carry you too far forward when you land – focus on landing in the same spot where you took off from.
  7. Perform the exercise slowly and controlled at first, and then increase your speed as you become more comfortable with the movement.
  8. To make the exercise more challenging, add a weight plate or dumbbell to your jump.
  9. To make the exercise easier, place your hands on your knees instead of the seat.
  10. If you have any knee pain, modify the exercise by avoiding the full extension of your legs and keeping a slight bend in your knees when you jump.


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