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What Muscles Help You Jump Higher?
The ability to jump high is a sought-after athletic attribute, crucial in sports like basketball and volleyball. While the vertical jump is a full-body movement, certain muscles play more important roles in force production. The primary muscles involved are those responsible for what is known as triple extension: the glutes, quadriceps, hamstrings, and calves.
Triple Extension Explained
Triple extension refers to the sequential extension of the ankle, knee, and hip joints during the jumping motion1. Hip extension, knee extension, and ankle extension all work together to generate force when jumping.
Key Muscles for Jumping
- Glutes: The glutes are considered by some to be the most important muscle group for jumping because they are responsible for hip extension. Hip extension is the movement you make when standing up, and your glutes work with the erector spinae muscles in your lower back to straighten your torso during the final part of the vertical jump. A great exercise for the glutes is the hip thrust.
- Quadriceps: The quadriceps, located on the front of your thighs, are crucial for generating power during jumping and knee extension.
- Hamstrings: The hamstrings work with the gluteus maximus to extend the hip when you jump.
- Calves: The calf muscles are essential for plantar flexion, the motion of pointing your toes before leaving the ground. While triple extension relies on the glutes, quads, and hamstrings, it is universally agreed that the knee and hip extensors contribute significantly more to the jump than ankle extension does.
Read: How to jump higher for beginners
The Core's Role
The core muscles, including the hip flexors, abdominals, obliques, and lower back, are responsible for stabilization during the vertical jump. A strong core prevents power leaks and is a key part of efficient force transfer throughout the body.
Tibialis Anterior
The tibialis anterior, the muscle on the front of your shin, plays a significant role in knee and ankle flexion. A well-developed tibialis anterior helps you get your knees and quads into the optimal position to send as much force into the ground as possible.
Upper Body Muscles
While the lower body muscles are the primary drivers of the vertical jump, the upper body muscles also play a role. The arm swing generates energy in the shoulder and elbow joints, which creates additional power during hip extension. The best jumpers typically have massive, aggressive arm swings.
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