Legs · Bodyweight
Deadlift Jump
How to do the deadlift jump, 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
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and hinge at the hips with a slight knee bend and flat back, as if loading a deadlift. From that loaded position, explode upward extending your hips and knees to jump off the floor, then land softly and reset back into the hinge.
- 1Hamstrings and glutes loading in the hinge
- 2Explosive hip extension driving the jump
- 3Soft landing through bent knees and hips
Common mistakes
- Rounding your back as you hinge or land
- Jumping from your knees instead of your hips
- Landing stiff-legged instead of absorbing the impact
Muscles worked
The deadlift jump mainly works the glutes, lower back, and hamstrings, with the quads, calves, and upper abs assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- QuadsSupport
- CalvesSupport
- Upper AbsSupport
- Upper TrapsMinor
- Lower AbsMinor
Kovo programs the deadlift 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.