Countermovement Jump
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Dip into a quarter squat, arms back.
- Jump explosively for maximum height.
- Land soft with bent knees and reset between reps.
FORM TIPS
- The pause version holds the bottom for a beat before jumping, which kills the stretch reflex and trains starting strength from a dead stop. Expect less height than the countermovement version.
TARGET MUSCLES
Primary
- Quads
- Glutes
- Calves
Secondary
- Hamstrings
- Adductors
In the app
This guide covers these exercises in the Ægir Iron library:
- Countermovement Jump
- Pause Squat Jump
- Squat Jump
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.