Plyometrics — Lower Body

Plyometric exercises targeting quads, glutes, calves, and tendons to develop explosive lower body power.

12 Articles

Drop Lunge Jump

IntermediateExplosivenessPlyometrics

Drop Lunge Jump

Explosive reverse lunge with jump to develop vertical propulsion power from a unilateral position.

Published on February 21, 2026Read more

Box Jump

IntermediateExplosivenessPlyometrics

Box Jump

Explosive jump onto a box to develop lower body power and neuromuscular coordination.

Published on February 21, 2026Read more

Ankle Hops

BeginnerExplosivenessPlyometrics

Ankle Hops

Quick hops using only ankle flexion to develop calf and Achilles tendon reactivity.

Published on February 21, 2026Read more

Squat Jump

BeginnerExplosivenessPlyometrics

Squat Jump

Explosive vertical jump from squat position to develop concentric power of the quadriceps and glutes.

Published on February 21, 2026Read more

Lateral Bound

IntermediatePlyometricsAgility

Lateral Bound

Unilateral lateral bound to develop lateral power, ankle stability, and dynamic proprioception.

Published on February 21, 2026Read more

Tuck Jump

IntermediateExplosivenessPlyometrics

Tuck Jump

Vertical jump bringing knees to chest to develop explosive power and aerial coordination.

Published on February 21, 2026Read more

Depth Jump

AdvancedExplosivenessPlyometrics

Depth Jump

Drop from a box and immediately jump upward to train the stretch-shortening cycle and maximize muscle reactivity.

Published on February 21, 2026Read more

Bounding

IntermediateExplosivenessPlyometrics

Bounding

Running with exaggerated bounding strides to develop horizontal power, coordination, and running economy.

Published on February 21, 2026Read more

Broad Jump (Standing Long Jump)

BeginnerExplosivenessPlyometrics

Broad Jump (Standing Long Jump)

Explosive horizontal jump to develop propulsion power and lower body coordination.

Published on February 21, 2026Read more

Hurdle Hops

IntermediateExplosivenessPlyometrics

Hurdle Hops

Consecutive jumps over mini hurdles to develop ground reactivity and repeated explosive power.

Published on February 21, 2026Read more

Split Squat Jump (Lunge Jumps)

IntermediateExplosivenessPlyometrics

Split Squat Jump (Lunge Jumps)

Alternating jumping lunges to develop unilateral power, dynamic balance, and explosive leg strength.

Published on February 21, 2026Read more

Single-Leg Hop

IntermediateExplosivenessPlyometrics

Single-Leg Hop

Unilateral forward hop to strengthen propulsion power and single-leg stability.

Published on February 21, 2026Read more

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