The Best Plyometric Exercises to Build Explosive Strength
Ready to improve your athleticism and get stronger in the process? Here are some of the most effective plyometric exercises that you can try.
If you want to take your gains to the next level and get more done at the gym in less time, plyometric training might be for you! This training approach focuses on exerting the maximum amount of force in a short amount of time, reducing your workout time while still helping you make explosive gains.
Because of how intense plyometric training is, it offers a bunch of benefits. From improving your athletic performance to increasing your strength and burning extra calories – and you can even add it to your current strength training routine! You can read all about it in our detailed guide on plyometrics.
So, if you’re ready to try a plyometric workout, we’ve prepared a list of some of the best plyometric exercises that you can add to your workout routine next time you want to challenge your muscles. So keep reading!
Box jumps
If you’ve done HIIT training before, chances are you’re already familiar with box jumps! This explosive plyometric exercise is perfect for strengthening your lower body, particularly your calves.
How to do it:
- Find a plyo box or a bench that’s about knee height and stand in front of it with your feet shoulder-width apart, making sure the surface is secured so that it doesn’t slip when you jump.
- Bend slightly at the hips and knees and begin the movement by explosively jumping onto the box, pressing through the balls of your feet and swinging your arms to propel your body upward.
- As you land on the box, immediately reverse the movement by jumping back down to the initial position.
- Continue repeating this exercise until you’re done with your reps.
Split squat jump
This movement is a great example of a standard resistance training exercise with an added plyometric element. This variation works your lower body, particularly your glutes during the squat portion of the exercise.
How to do it:
- Stand straight with your feet hip-width apart and then step forward with your right foot, lowering your body into a split squat position with both knees bent at 90 degrees, making sure your left knee doesn’t touch the ground.
- Engage your core and begin the movement by pushing through your right foot, explosively standing back up, and jumping with your legs straight as high as you can.
- Land softly on the balls of your feet and immediately get into the split squat position again, continuing this pattern for the desired reps.
- Finish your reps and switch to the opposite side.
Clapping push-ups
Another standard resistance exercise turned plyometric, these clapping push-ups are a great way to strengthen your whole body and increase your endurance!
How to do it:
- Get into a full plank position by placing your hands and feet on the floor while you keep your body in a straight line, making sure your hands are right below your shoulders.
- Engage your core and begin by lowering your body as much as you can to perform a push-up without letting your hips drop.
- When you reach the bottom of the movement, push through the palms of your hands to explosively propel your body upward and quickly clap your hands together before placing them back on the ground to catch yourself.
- Without missing a beat, lower yourself again and continue the exercise until you finish your reps.
Side skaters
This exercise is very popular among those with cardio routines because of how fast-paced it is. While you’ll be moving your whole body, its main focus is your lower body, particularly your quads, glutes, and hamstrings.
How to do it:
- Stand straight with your feet hip-width apart and immediately get into a curtsy lunge position by driving your right foot back and to the left, going past your left foot as you lower your body.
- When your knees are both bent at 90 degrees, begin the movement by pushing through your left heel and propel your body to the right, extending your right leg as you move.
- Land on your right foot and quickly drive your left foot back and past your right leg into a curtsy lunge, mirroring your starting position.
- Keep alternating sides until you’re done with your reps.
Rotational medicine ball throws
Not every plyometric exercise needs to include a jump! This unilateral movement involves explosively slamming a medicine ball against the wall with your arms, strengthening your upper body in the process.
How to do it:
- Grab a medicine ball and find a sturdy wall that you can use for this exercise, then stand about 2-4 feet away from it.
- Stand sideways with your left foot closer to the wall and rotate your torso slightly to the right as you hold the ball away from the wall, holding your body weight on your right foot.
- Begin the movement by shifting your weight to your left foot and explosively slamming the medicine ball against the wall.
- Retrieve the ball by picking it up with both hands and repeat this movement for the desired count.
- Finish your reps and switch to the opposite side.
Reverse lunge to knee-up jump
This plyometric version of the reverse lunge is an explosive unilateral exercise that will make your lower body burn, with a focus on your quads, glutes, and calves!
How to do it:
- Stand straight with your feet shoulder-width apart and sink into a reverse lunge position by stepping backward with your right foot as you lower your body until both knees are bent at 90 degrees.
- Begin the movement by pushing through your left foot and jumping as high as you can while you quickly drive your right knee toward your chest.
- Bring your right knee down and back as you softly land on your left foot to return to the starting position and repeat until you’re done with that side.
- Finish your reps and switch to the opposite side.
Burpees
If you didn’t know already, the popular burpees are a plyometric exercise! This squat, push-up, and jump combination is among the best you can try to improve your athleticism.
How to do it:
- Stand straight with your feet hip-width apart and begin the movement by lowering yourself into a squat position.
- As you approach the ground, quickly place your hands on the floor in front of you and get into a plank position to perform a push-up.
- As you extend your arms back up from the push-up, immediately push yourself back to a standing position and jump as you extend both arms overhead.
- Without missing a beat, lower your arms as you land and go back to the squat position, repeating this combination for the desired reps.
Tuck jump
Also known as the high-knee jump, this explosive movement engages your whole body with a focus on your core and lower body for propulsion and stability.
How to do it:
- Stand straight with your feet hip-width apart and bend your elbows so that your forearms are pointing forward.
- Bent slightly at the hips and knees and begin the movement by pushing through your feet and jumping as high as you can.
- As you take your feet off the floor, quickly drive your knees upward as high as you can, then immediately lower them as you descend.
- Land softly on the balls of your feet, keeping a slight bend on your hips and knees, and repeat for the desired count.
Take your strength to the next level with plyometrics
Plyometric movements can greatly improve your gains and increase your athleticism, just make sure your body is ready to face the challenge! This training style can be very strenuous for your muscles and joints, so you need to develop enough base strength before trying it. Stay safe!
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