Plyometrics Exercises

Plyometrics: 18 exercises with step-by-step instructions, form tips and the muscles worked.

• Ball SlamsLatissimus Dorsi, Rectus Abdominis, Deltoids, Obliques
• Barbell jump squatQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Basketball shot jumpQuadriceps Femoris, Gastrocnemius, Soleus
• Body throwQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Gastrocnemius
• Box jumpQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus
• Clap push upsPectoralis Major, Deltoids, Triceps Brachii
• Double jump squatQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Dumbbell Frog JumpsQuadriceps Femoris, Gluteus Maximus, Gastrocnemius
• Dumbbell Jumping SquatQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Dumbell BurpeeQuadriceps Femoris, Deltoids
• Explosive push upsPectoralis Major, Triceps Brachii
• In and out squatsQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Jump squats bodyweightQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Jumping Pistol SquatQuadriceps Femoris, Gluteus Maximus
• Kneeling squat jumps bodyweightQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus
• Overhead Med Ball ThrowDeltoids, Latissimus Dorsi, Rectus Abdominis
• Plyo side lunge stretchRectus Femoris, Gluteus Maximus, Gluteus Mideus, Adductor Magnus, Adductor Longus, Adductor Brevis
• Star jumpQuadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus