Full-Body Exercises

The 8 Best Plyometric Exercises for Muscle

Power up your workouts with these eight explosive moves.


pushup outdoors

A plyometric movement is quick, powerful move that starts with an eccentric (muscle lengthening) action and is immediately followed by a concentric (muscle shortening) action. Performing plyometrics movements increases muscular power, which translates to higher jumps and faster sprint times. Combining the moves with resistance training is a way to maximize power and performance, but as a general rule, if you lift legs heavy one day, then skip the lower-body plyometrics training and vice versa for upper-body lifting and plyometrics. Increase your power, strength, and personal records in the gym with these eight heart-pumping plyometric moves.

1) Plyo Pushups

Perform a standard pushup, but explode from the bottom position until the hands completely leave the ground. Attempt to get maximum height off the ground. Cushion your landing and repeat for 15 seconds straight. That’s one set. Note: Don’t clap the hands during each rep. It’s a common practice, but if you’re not quick enough, you may risk an injury to your wrists or fingers.

SEE ALSO: 5 Explosive Moves for a Power Physique >>

2) Box Jumps

Use a box that is around knee height or higher—a box high enough to make you tuck your knees for your landing. Land softly on the box. Squat to a depth of approximately parallel in order to “load” for the movement, then explode onto the box. Be sure to STEP off the box, not jump down.