Legs · Bodyweight
Countermovement Jump Arms on Hip
How to do the countermovement jump arms on hip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart and place both hands on your hips to take the arm swing out of the jump. Dip quickly into a quarter squat, then explode straight up by extending your ankles, knees, and hips. Land softly on the balls of your feet and absorb the impact by bending your knees and hips.
- 1Drive through the floor and feel your quads and glutes power the jump
- 2Keep your hands locked on your hips so your legs do all the work
- 3Land quiet and soft, soaking up the impact with bent knees
Common mistakes
- Don't let your hands come off your hips to cheat extra height
- Avoid landing stiff-legged; cushion every landing
- Don't collapse your knees inward on takeoff or landing
Muscles worked
The countermovement jump arms on hip mainly works the quads and glutes, with the calves and hamstrings assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the countermovement jump arms on hip 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.