Back · Bodyweight
Jump Shrug
How to do the jump shrug, 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 hip-width apart and arms hanging in front of your thighs. Dip slightly at the knees and hips, then explode upward, snapping your shoulders into a hard shrug as you rise onto the balls of your feet. Land softly and reset between reps.
- 1Drive through your legs and finish with a violent shrug of the upper
- 2traps
- 3Feel your whole body extend in one line at the top
- 4Land light on the balls of your feet and absorb softly
Common mistakes
- Don't pull with bent arms; keep them long and let the legs and traps work
- Avoid landing flat-footed or with stiff knees
- Don't lean forward; stay tall through the extension
Muscles worked
The jump shrug mainly works the upper traps, with the quads, glutes, calves, and hamstrings assisting.
- Upper TrapsPrimary
- QuadsSupport
- GlutesSupport
- CalvesSupport
- HamstringsSupport
- ForearmsMinor
- Lower BackMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
Kovo programs the jump shrug 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.