A higher vertical jump comes from two things: how much force your legs can produce, and how fast you can produce it. Squats, deadlifts, and lunges build the first. Plyometrics build the second. Here's the exercise list, the equipment each one takes, and how to put them together in a week that actually works.
| The short answer: Build raw leg strength with squats, deadlifts, lunges, and calf raises two or three days a week. Add plyometrics like box jumps and squat jumps on one or two separate days to convert that strength into speed. You'll need a rack, a barbell, a set of dumbbells, and a plyo box. Give each session at least 48 hours of recovery before you load the same movement pattern again. |
If I want to increase my vertical leap, what strength exercises should I do and what equipment should I use?
To increase your vertical leap, there are several strength exercises you can incorporate into your routine. Here are a few examples:
1. Squats - This compound movement targets your lower body, including your quads, hamstrings, and glutes. You can perform squats with just your bodyweight or add resistance using a barbell or dumbbells.
2. Lunges - Lunges work your leg muscles, particularly your quadriceps, hamstrings, and glutes. You can perform them with bodyweight or add resistance by holding dumbbells.
3. Deadlifts - Deadlifts are a great exercise for building overall strength and power. They primarily target your glutes, hamstrings, and lower back. You'll need a barbell and weights for this exercise.
4. Calf Raises - Strong calves contribute to your vertical leap. Stand on an elevated surface (e.g., a step), then raise your heels as high as possible and lower them back down. You can do calf raises with or without added weight.
5. Plyometric Exercises - Plyometrics are explosive movements that can help improve power and vertical leap. Examples include box jumps, depth jumps, and squat jumps. A plyo box or other sturdy elevated platforms are typically used for these exercises.
Remember to start with proper form, gradually increase intensity, and give yourself sufficient rest and recovery between workouts. It's also essential to consult with a fitness professional or coach who can provide personalized guidance based on your specific needs and abilities.
Why Strength Training Increases Your Vertical Jump
A jump is a single, fast expression of force against the ground. The more force your legs can produce, and the faster you can produce it, the higher you go.
Heavy strength work (squats, deadlifts, lunges) raises your ceiling for total force output. Plyometrics train your nervous system to express a higher percentage of that force in a fraction of a second, a quality researchers call rate of force development. You need both. A strong lifter who never trains fast movement leaves power on the table. A fast athlete with no strength base hits a low ceiling.
Strength Exercises for a Higher Vertical Jump
Back Squat
The squat is the foundation. It builds strength through your quads, hamstrings, and glutes, the same muscles that fire when you load up to jump. Start with bodyweight squats to lock in depth and knee tracking, then add a barbell once your form holds under load. Work in the 3 to 6 rep range for 3 to 5 sets when strength is the goal.
Deadlift
The deadlift trains your posterior chain, your hamstrings, glutes, and lower back, harder than almost any other lift. That posterior chain strength is what drives your hips forward explosively at takeoff. Use a barbell and weight plates, and don't rush the setup: a flat back and a bar path close to your shins matter more than the number on the bar.
Walking Lunge
Lunges train each leg on its own, which matters because a real jump rarely comes off two perfectly balanced legs. Hold a pair of dumbbells at your sides and step through a controlled range of motion, keeping your front knee tracking over your foot. Unilateral strength also exposes and corrects side-to-side imbalances a barbell squat can hide.
Calf Raise
Your calves are the last joint to fire before you leave the ground, and a weak lower leg caps your jump even when your quads and glutes are strong. Stand on a step or a plate with your heels hanging off the edge, then raise up onto your toes and lower back down under control. Add a dumbbell in each hand once bodyweight reps feel easy, and work in higher rep ranges of 10 to 15.
Plyometric Exercises: Convert Strength Into Power
Plyometrics are explosive, ground-contact movements that train your muscles and tendons to produce force fast instead of just producing a lot of it. A meta-analytical review of plyometric training studies found consistent, measurable improvements in vertical jump height across trained and untrained populations. This is one of the few training methods with that much research behind it.
Box jumps are the standard entry point. Jump onto a box from a standing position, land soft with bent knees, then step back down instead of jumping down. Jumping down adds landing stress with no training benefit.
Depth jumps reverse the movement: step off a box, land, and rebound into a jump as fast as possible after your feet touch the ground. This trains reactive strength, the ability to absorb force and redirect it instantly. Save these for once you already have a solid strength base.
Squat jumps need no equipment at all. Drop into a quarter squat and jump as high as you can, resetting fully between reps. They're a good daily-readiness check: if your squat jump height drops significantly session to session, you likely need more recovery, not more volume.
Keep plyometric sets short, 3 to 5 reps for 3 to 4 sets, with full recovery between sets. The goal is quality and speed, not fatigue.
The Equipment You Actually Need
| What You're Training | Exercise | Equipment |
|---|---|---|
| Max strength | Back squat | Squat rack and barbell |
| Posterior chain strength | Deadlift | Barbell and weight plates (or a trap bar for an easier setup) |
| Unilateral strength | Walking lunge | A pair of dumbbells |
| Lower leg power | Calf raise | A step or plate, dumbbells optional |
| Explosive power | Box jump | A plyo box |
For the strength days, a squat rack and an Olympic barbell cover squats and deadlifts. If setting up a deadlift from the floor feels awkward at first, try a hex trap bar. It puts the load in line with your hips instead of out in front of you. A set of dumbbells handles lunges and loaded calf raises. For plyometrics, a plyo box in a height you can stick cleanly is the only piece of equipment you need.
How to Program This Without Overtraining
Run strength work two or three days a week, with at least one rest day between sessions that hit the same movement pattern. Put plyometrics on their own day, or first, before you're fatigued, if you're combining both in one session. Jumping on tired legs teaches your body to jump wrong.
Start light and prioritize form on every new exercise before you add load or intensity. A box jump with a rounded landing or a squat with caving knees builds bad patterns faster than it builds power.
Recovery is not optional here. Plyometrics stress your tendons and nervous system more than your muscles, and that kind of fatigue takes longer to clear than muscle soreness does. Two full days between plyometric sessions is a reasonable starting point.
If you're new to structured strength training, working with a coach for your first few weeks is worth it. Getting squat and deadlift form right early prevents the kind of bad habits that are hard to unlearn later.
Bottom Line
If you want a higher vertical jump, you need both halves of the equation. Build strength with squats, deadlifts, lunges, and calf raises two or three days a week. Then train your nervous system to express that strength fast with box jumps, depth jumps, and squat jumps on a separate day. Skip either half and you'll stall out early.
Ready to build the setup? Shop the Garage Series Squat Rack, the Wonder Bar, or the Multiple Sided Plyometric Boxes to get started.