ex_2YSJOF

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Upper Legs · Body Weight

Rebounder Knee Jumps

intermediateplyometricMale & female model

Rebounder Knee Jumps is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves, abdominals and glutes 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
Hip Flexors

Secondary muscles

Calves
Abdominals
Glutes

How to do Rebounder Knee Jumps

Stand in the middle of a rebounder trampoline.
Bounce, then jump and bring both knees up toward your chest.
Land softly with bent knees.
Repeat in a steady rhythm.

Form tips

Use your arms to help the jump.
Land in the centre of the mat.

Rebounder Knee Jumps alternatives

Medicine Ball Jumps

Quads · intermediate

Dumbbell Frog Jumps

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Horizontal Leg Press

Quads · beginner

More quads exercises

Frog Jumps

Quads · intermediate

Kneeling Squat Jumps Bodyweight

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Lunge to Knee Drive Left Bodyweight

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Lunge to Knee Drive Right Bodyweight

Quads · intermediate

Barbell Full Squat(with Rack)

Quads · intermediate

Dumbbell Press Squat

Quads · intermediate

Barbell Lunges

Quads · intermediate

Chair Back Lunge Right Resistance Band

Quads · beginner

Rebounder Knee Jumps FAQ

What muscles does Rebounder Knee Jumps work?

Rebounder Knee Jumps mainly works the quads in the upper legs. The calves, abdominals and glutes work as secondary muscles.

What equipment do you need for Rebounder Knee Jumps?

None. Rebounder Knee Jumps is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Rebounder Knee 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 Rebounder Knee 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 Rebounder Knee 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 Rebounder Knee Jumps?

Other exercises for the quads include Medicine Ball Jumps, Dumbbell Frog Jumps, Dumbbell Step-Up With Knee Raise and Horizontal Leg Press.

For developers

Use Rebounder Knee 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2YSJOF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2YSJOF",
  "name": "Rebounder Knee Jumps",
  "model": "male",
  "counterpartId": "ex_K7WH6A",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_2YSJOF/mp4-720.mp4?…",
    "poster": "https://…/ex_2YSJOF/poster.jpg?…"
  }
}