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Visual demonstration of the Basketball Shot Jump exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Quadriceps Calves
Secondary muscles
Biceps Glutes
Equipment
Bodyweight
Exercise guide

Basketball Shot Jump

4 steps Updated 29/08/2026

Basketball Shot Jump is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Calves (gastrocnemius, soleus).

Step by step

How to perform it

  1. Start in a squat position with your feet shoulder-width apart and your hands mimicking holding a basketball.
  2. Thrust upwards explosively from the squat position to jump, extending your legs and arms as if shooting a basketball.
  3. Land softly with your feet flat on the floor, bending your knees to absorb the impact.
  4. Return to the squat position and repeat the movement.
Continue from here
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Last updated: 29/08/2026

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Basketball Shot Jump

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