Rocket Jump
How to do the Rocket Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings
Body Only
How to do the Rocket Jump
- 1
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- 2
To initiate the move, squat down halfway and explode back up as high as possible.
- 3
Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Log it, see it on your body.
Every Rocket Jump set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Rocket Jump fits
The Rocket Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Rocket Jump: common questions
What muscles does the Rocket Jump work?
The Rocket Jump primarily works the Quads. It also recruits the Calves and Hamstrings as supporting muscles.
Is the Rocket Jump suitable for beginners?
Yes. The Rocket Jump is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Rocket Jump?
None. The Rocket Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Rocket Jump a compound or isolation exercise?
The Rocket Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Rocket Jump with correct form?
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. Follow the full step-by-step above for the complete movement.
Log your Rocket Jump sets, free.
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