Plyometric Exercises That’ll Build Explosive Strength

Plyometric Exercises

Here are some plyo moves that you can try at home with just your bodyweight to create your own HIIT plyo workout!

• Pop Squat

  This move is a plyometric variation of the squat, a classic lower-body exercise that targets your quads, glutes, and core.

• Split Squat Jump

  This exercise is a plyometric variation of the split squat, another classic lower-body move that works your legs and glutes.

• Alternating Lunge Jump

  This move is similar to the split squat jump, but alternating feet makes it a little tougher—plus it brings a coordination challenge too.

• Reverse Lunge to Knee-Up Jump

  This move is a plyometric version of the reverse lunge. The reverse lunge works the major muscle groups in your lower half, including your quads, glutes, and calves—and the jump at the end adds explosiveness.

• Tuck Jump

  This advanced plyo move ​​engages your entire core and back, especially the lower part of your abs, celebrity trainer Simone De La Rue previously told SELF. Make sure your knees don’t cave in when you squat or jump, says Hodges.

• Jump Squat With Heel Tap

  Another plyometric version of the squat, this exercise challenges your quads and glutes while you build explosiveness.

• Skater Hop

  This is a lateral plyometric exercise (meaning, it involves explosive side-to-side movement) that really works your inner and outer thighs.

• Single-Leg Deadlift to Jump

  This move is a plyometric version of the single-leg deadlift, a lower-body move that really works your backside muscles, including your hamstrings and glutes, as well as your core.

• Lateral Lunge to Single-Leg Hop

  The lateral movement here has you working in the frontal plane of motion, which better mimics everyday motion where we move in all kinds of directions—not just forward and backward. You’ll work your quads and glutes in this move too.

• Box Jump

  This is an advanced move, so make sure you’ve nailed proper form for the arm swing and landing stance before you attempt this on a box, says Hodges. When you land, make sure your knees don’t collapse inward, he adds.