Legs · Bodyweight
Countermovement Jump Arms Pull
How to do the countermovement jump arms pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall with feet hip-width apart, then dip rapidly into a quarter squat while swinging your arms down and back. Immediately reverse and explode straight up, driving your arms hard upward to add lift, then land softly with bent knees to absorb the impact.
- 1Feel your legs load in the dip and explode upward without pausing
- 2Drive your arms up hard to pull extra height out of the jump
- 3Land soft through the balls of your feet with knees bent
Common mistakes
- Do not pause or sink too deep at the bottom of the dip
- Avoid landing stiff-legged or with locked knees
- Do not let your knees cave inward on takeoff or landing
Muscles worked
The countermovement jump arms pull mainly works the quads, glutes, and calves, with the hamstrings, lower abs, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Lower AbsSupport
- Front DeltsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the countermovement jump arms pull 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.