How to Build Explosive Muscular Legs for Jumping Higher


From time to time we get to see in the gym individuals who train their legs. These people are doing various exercises, but did you ever think about those that are the absolute most beneficial to assist you build a powerful solid muscular toned leg? Well, in this article we shall attempt to shine some light on this subject.

To begin with, there’s no such thing as best, because for each and every one there is a different need and circumstances through which we figure out what exercise suits him the most but we could actually name several exercises which are the most effective for the vast majority.


air_squatSquat is the most truly effective exercise for most of us who don’t have any back or joint problems. Its nickname in the gym is the “king of kings” since it’s an exercise that involves so many joints and works on the whole body.

The muscles being utilized in the squats are mainly the quadriceps, hamstrings, calfs, glutes and back muscles. Squat can also be the most effective exercise for basketball players as it simulates the act of jumping.

The problem with squats is that it’s also a dangerous exercise and it doesn’t fit for beginners or if you’re not ready for the load physically or mentally.


dumbbell-lungeConsider lunges as an alternative to a squat, just take one leg back and now you’re doing lunges. The advantage of doing lunges is less stress on your back and additionally it is easier to keep balance with it. Lunges are good for strengthening your glutes (that will be your buttocks) plus the rear of your legs. But what lunges do best is toning down your legs and also increase the stamina of the hamstring muscles.

Calf Raises

Standing-calve-raisesThere are two muscles in your leg called gastrocnemius and soleus, these two are what we call the calf muscles. Calf raises (or toe raises) are important for balancing our feet on the floor so that we don’t fall forward. These muscles are also extremely essential for jumpers since they provide the last “push” once we leave the ground. Ballet dancers also utilize the calf muscles a lot since they’re forced to point their toes to the ground when they dance.

Leg Press

seated-leg-pressLegs press is identical to squat in its movement with the exception of the back which is not working in this exercise. By neutralizing the upper body we don’t need to keep ourselves stable therefore the legs can lift much more weight. Range of motion is also bigger since only the legs are working, hence you can focus more on your quads and load them with far more weight.

Other exercises which are good for increasing your vertical:

  • Box Jumps
  • Stomach Crunches
  • Deadlifts
  • Depth Jumps
  • Plyometrics
  • Squat Jumps
  • Planks
  • Single Leg Squats

These are some exercises you can go use right now.

Alternatively you may also use Jacob Hiller’s program for jumpers, the jump manual. There’s a huge review of it on “Basketball Workout Tips” which saves you all hassle of finding out what you should do next. It is a great guide and if you want more height on your vertical leap then you definitely should give it a shot.

For more information on the jump manual head on over to the youtube video below.


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