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Upper Legs · Medicine Ball
Medicine Ball Jumps
Medicine Ball Jumps is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves and shoulders assisting. It needs a medicine ball. 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
- Medicine Ball
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Calves
- Shoulders
How to do Medicine Ball Jumps
- Stand holding a medicine ball at your chest.
- Squat down.
- Jump up explosively, pushing the ball overhead.
- Land softly and go straight into the next squat.
Form tips
- Land with your knees bent.
- Keep your chest up.
Medicine Ball Jumps alternatives
More quads exercises
Medicine Ball Jumps FAQ
What muscles does Medicine Ball Jumps work?
Medicine Ball Jumps mainly works the quads in the upper legs. The calves and shoulders work as secondary muscles.
What equipment do you need for Medicine Ball Jumps?
You need a medicine ball.
How many sets and reps of Medicine Ball Jumps 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 Medicine Ball Jumps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Medicine Ball Jumps 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 Medicine Ball Jumps?
Other exercises for the quads include Dumbbell Frog Jumps, Frog Jumps, Rebounder Knee Jumps and Kneeling Squat Jumps Bodyweight.
For developers
Use Medicine Ball Jumps 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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