Legs · Bodyweight
Basketball Shot Jump
How to do the basketball shot jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Dip into a quarter squat with your hands low, then explode straight up as if shooting a jump shot, extending your arms overhead at the peak. Land softly back into the dip and repeat the jump in a steady rhythm.
- 1Your quads and glutes loading in the dip and exploding into the jump
- 2Your calves snapping you off the floor at the top of each rep
- 3A soft landing that absorbs into the next dip
Common mistakes
- Do not let your knees cave in during the dip or the landing
- Do not land stiff-legged; sink into a soft knee bend
- Do not round your back as you load the jump
Muscles worked
The basketball shot jump mainly works the quads, glutes, and calves, with the hamstrings and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the basketball shot jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.