Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Basketball Shot Jump
Basketball Shot Jump is an intermediate compound plyometric exercise that works the quads (upper legs), with the glutes and hamstrings 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
- Calves · gastrocnemius, soleus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Basketball Shot Jump
- Start in a squat position with your feet shoulder-width apart and your hands mimicking holding a basketball.
- Thrust upwards explosively from the squat position to jump, extending your legs and arms as if shooting a basketball.
- Land softly with your feet flat on the floor, bending your knees to absorb the impact.
- Return to the squat position and repeat the movement.
Form tips
- Maintain a consistent squat depth to ensure proper form and muscle engagement throughout the exercise.
- Focus on using your legs to generate power for the jump, not just your arms.
- Keep your movements controlled to prevent injury and maximize muscle activation.
Basketball Shot Jump alternatives
More quads exercises
Basketball Shot Jump FAQ
What muscles does Basketball Shot Jump work?
Basketball Shot Jump mainly works the quads in the upper legs (quadriceps femoris, gastrocnemius and soleus). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Basketball Shot Jump?
None. Basketball Shot Jump is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Basketball Shot Jump 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 Basketball Shot Jump good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Basketball Shot Jump 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 Basketball Shot Jump?
Other exercises for the quads include Barbell Jump Squat, Landmine Alternating Lunge and Twist, Medicine Ball Jumps and Dumbbell Goblet Split Squat.
For developers
Use Basketball Shot Jump 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_EVQXXG" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_EVQXXG", "name": "Basketball Shot Jump", "model": "male", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_EVQXXG/mp4-720.mp4?…", "poster": "https://…/ex_EVQXXG/poster.jpg?…" } }