10 Best Plyometric Exercises to Boost Your Power and Strength

When it comes to building strength and power, many choose to start weightlifting, however, this doesn't mean you should neglect other styles of training! Plyometric training is one of those styles that lifters should be incorporating into their routine to help improve power and strength.

Whether you're a professional athlete, fitness enthusiast, or someone looking to spice up their workouts, incorporating plyometrics into your routine can take your fitness game to the next level. In this post, we'll discuss the 10 best plyometric exercises that you can try at home or in the gym to boost your power and strength.

What are plyometric exercises?

Plyometric training, also known as "jump training," involves quick and explosive movements to generate force. They are designed to improve overall athletic performance, such as power, strength, and speed.

Plyometric exercises typically involve jumping, bouncing, hopping, and other explosive movements that work your muscles and cardiovascular system.

10 best plyometric exercises

We've compiled a list of the 10 best plyometric exercises to help you boost your power and strength. The best thing is, you can use these to create a quick HIIT workout at home or after your weight training sesh at the gym – just remember to warm up, use maximum force, and take a scoop of 373 Lab Pre-Workout to help increase your energy and endurance!

Box Jumps

Box jumps are a classic plyometric exercise that involves jumping onto a box or platform. This exercise works your lower body, including your glutes, quads, hamstrings, and calves.


  1. Start with your feet shoulder-width apart in front of a plyo box. Make sure the surface is secured so it doesn't slip when you jump.
  2. Bend slightly at the hips and knees and begin to explosively pump onto the box, landing with both feet.
  3. Jump back down to the initial position.

Jump Squats

Jump squats are a variation of the traditional squat that involves jumping explosively as you come up from the squat position. This exercise works your quads, glutes, and hamstrings.


  1. Start with your feet shoulder-width apart.
  2. Perform a squat.
  3. As you come up, jump explosively.
  4. Land back into the squat position and repeat.

Plyometric Push-Ups

Level up your push-ups by trying this challenging variation that involves pushing off the ground. It works your chest, triceps, and shoulders. This variation is more advanced and not for beginners, so work your way up to it.


  1. Start in a traditional push-up position.
  2. As you come up, push off the ground explosively.
  3. Clap your hands together before landing back into the push-up position.
  4. Repeat.

Jump Lunges

Lunges are an excellent lower body exercise that targets your quads, hamstrings, and glutes, but adding a little jump will help fire them up even more!


  1. Start in a lunge position, with one leg forward and the other leg back.
  2. Jump explosively.
  3. Switch legs mid-air.
  4. Land back into the lunge position and repeat.

Tuck Jumps

This is also known as a high-knee jump. It engages your entire body, but the main focus is on the core, legs, and glutes.


  1. Start with your feet shoulder-width apart.
  2. Jump up explosively, and as you're doing this movement, quickly drive your knees upward as high as you can, then immediately lower them as you descend.
  3. Land back into the starting position and repeat.


This is a classic HIIT exercise, that is actually considered a plyometric movement. Burpees are a full-body exercise that combines strength training with cardio. This exercise works your chest, triceps, shoulders, core, and legs.


  1. Start in a standing position with feet hip-width apart.
  2. Begin the movement by lowering yourself into a squat position.
  3. As you approach the ground, quickly drop down into a push-up position.
  4. Perform a push-up.
  5. Jump back up.
  6. Finish with a jump and repeat.

Skater Jumps:

Skater jumps are a lateral plyometric exercise that works your legs and glutes.


  1. Start with your feet shoulder-width apart.
  2. Jump to the side with one leg, keeping the other leg behind you.
  3. Jump back to the other side, switching legs in mid-air.
  4. Repeat.

Reverse lunge to knee-up jump

This is similar to the jumping lunges, but it adds another explosive movement to help really give your lower body a burn.


  1. Stand straight with your feet shoulder-width apart and sink into a reverse lunge position. Do this by stepping backward with your right foot as you lower your body until both knees are bent at 90 degrees.
  2. Begin the movement by pushing through your left foot and jumping as high as you can while you quickly drive your right knee toward your chest.
  3. Bring your right knee down and back as you softly land on your left foot to return to the starting position and repeat until you’re done with that side.
  4. Finish your reps and switch to the opposite side.

Jumping Jacks:

Jumping jacks are a simple and classic plyometric exercise that works your legs, arms, and cardiovascular system.


  1. Start with your feet together and arms at your sides.
  2. Jump up.
  3. Spread your legs and raise your arms above your head.
  4. Jump back to the starting position and repeat.

Medicine Ball Throws:

Most plyometric exercises tend to focus on the lower body, but this one involves your upper body. Medicine ball throws target your shoulders, arms, and chest.


  1. Start by standing with your feet shoulder-width apart.
  2. Hold a medicine ball at chest level.
  3. Explosively throw the ball forward as far as you can.
  4. Catch the ball as it bounces back to you and repeat.

Build explosive strength with these plyometric moves

Incorporating plyometric exercises into your workout routine can help improve your power, strength, and explosiveness. The 10 plyometric exercises we've discussed in this post can be done at home or in the gym, and they target various muscle groups in your body. Remember to warm up properly before attempting plyometric exercises, and start with lower intensity variations before moving on to more advanced exercises. By consistently incorporating plyometric exercises into your routine, you'll be on your way to achieving your fitness goals.

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