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Upper Legs · Body Weight
180 Jump Turns
180 Jump Turns is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings, core and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis
- Obliques · External Oblique, Internal Oblique
- Hip Flexors · Iliopsoas
How to do 180 Jump Turns
- Stand with your feet shoulder width apart and lower into a shallow squat with your chest up.
- Drive through your feet to jump vertically while rotating your body 180 degrees in the air.
- Land softly with your knees slightly bent, facing the opposite direction.
- Repeat the movement, alternating the direction of rotation.
Form tips
- Keep your knees aligned with your toes during takeoff and landing.
- Exhale during the jump and inhale as you land and reset.
- Maintain a controlled rhythm and prioritize landing quality over speed.
- Land softly on the balls of your feet by bending your knees.
180 Jump Turns alternatives
More quads exercises
180 Jump Turns FAQ
What muscles does 180 Jump Turns work?
180 Jump Turns mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus, Gastrocnemius and Soleus). The hamstrings, core, obliques and hip flexors work as secondary muscles.
What equipment do you need for 180 Jump Turns?
None. 180 Jump Turns is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 180 Jump Turns should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 180 Jump Turns good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does 180 Jump Turns burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to 180 Jump Turns?
Other exercises for the quads include Barbell Jump Squat, Barbell Front Chest Bench Squat, Dumbbell Bulgarian Split Squat and Dumbbell Goblet Squat.
For developers
Use 180 Jump Turns in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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