At-Home Series: Leg Exercises to Increase Your Vertical Jump

Watching basketball players in their game would make one think they were born with springs in their legs. While some athletes may have been gifted their talent at birth, a lot of players actually work toward their vertical jump through exercises and consistent training.

Having a high vertical jump can benefit your power during sports and boost mental toughness. When you perform a vertical jump, you engage all the major muscle groups in the body, putting your strength to the test.

Knowing your strength and power can really help when it comes to adjusting your strength training program and how long it takes for you to recover after an intense workout.

Additionally, training exercises that work to improve your vertical jump require a lot of determination on your part, making you mentally stronger and more motivated to improve.

Leg Exercise to Boost Your Vertical Jump

The good news is, having a strong vertical jump isn’t just limited to athletes, you can work on boosting this trait for yourself right at home!

1. Jump Squats

Jump squats help to enhance muscle memory as you launch your body into the air from a bent position.


  • Stand with your feet about 6 inches apart and your arms beside you.
  • Lower down to squat, with your back straight and your knees over your toes
  • As you reach your depth, explode into a high jump.
  • Repeat this exercise for about 3 rounds of 5 reps.

2. Bulgarian Split Squats

Boost strength and improve your balance as you perform Bulgarian split squats. Balance is extremely important especially when you land your vertical jump.


  • Stand with your back toward a chair or bench and place your right foot behind you on the chair.
  • Hold a dumbbell in each hand and lower down in a lunge position, bending your left knee at a 90-degree angle and bending your right knee toward the ground.
  • Immediately push yourself back to the starting position.
  • Perform this exercise for 3 rounds for about 6 reps and switch legs to perform the exercise on the right side.

3. Depth Jumps

Jumping and elasticity go hand in hand, therefore, depth jumps are a favorite when it comes to improving your vertical jump.


  • Stand on a firm surface with a height of about 1 or 2 inches tall.
  • Step one foot off, landing softly with your knees slightly bent and explode into a jump back on the surface. Switch legs with each jump.
  • Perform 5 reps for about 2 rounds and increase your length of time as you build stamina and strength.

4. Hip Flexor Stretch

Hip flexor stretches will improve the ability of your legs to extend at a faster rate. This exercise helps to loosen up the muscles to ease any tightness from holding you back.


  • Start by getting into a lunge position with your hip stacked on top of your back knee.
  • Start to push your pelvis forward until you feel a stretch where your pelvis meets your femur.
  • Hold this position for about 2 seconds and repeat 10 times.

Working to improve your jump not only makes you look good in your sports team but also boosts confidence, builds strength and improves your overall ability as an athlete.


The Benefits of Vertical Jump Training. (n.d.). Retrieved from

Moller, G. (2016, October 14). 5 Workouts to Increase Your Vertical Jump. Retrieved from