Build Muscle by Adding These 12 Sculpting Plyometric Exercises to Your Routine

Published on Nov 11, 2020 at 1:20 PM

Growing up, I had an affinity for intense workouts and sports. My favorite part of training was always the plyometric sessions, although I thoroughly loved winning competitions in practice, scoring goals when scrimmaging my sister, and getting new PRs. I loved plyo sessions because they involved agility, power, and explosion, and they translated to becoming a better athlete.

As a trainer, I still have a special place in my heart for plyos for all of the same reasons. Additionally, they can help you build and increase the size of your muscle mass — which I love for both aesthetic and overall health purposes.

I wouldn't recommend doing plyometrics daily, especially if you're untrained, aren't accustomed to performing plyometric exercises, and aren't following a specialized workout plan. But, I do recommend beginning to add a few of the following exercises into your workouts if your goal is to build muscle and improve your speed, strength, power, and overall athletic performance.

Be sure to work with a certified trainer if you're just getting started out to ensure that you meet the prerequisites to add these movements into your routine (i.e. being able to perform a bodyweight squat properly before doing a jump squat) and that you're performing them with proper technique.

Jump Squat

Start standing with both feet shoulder-widths distance apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is your starting position.
On an exhale, push through your heels and jump up as high as you can, extending both your knees and your hips. Bend your hips and knees to land and return to the starting position, ensuring that you maintain "soft" knees to prevent injury.

High Knees

Start standing with your feet slightly further than shoulder-width distance apart.
Keeping the weight on your left foot, bend your right leg to bring your knee into your chest.
Lower your right leg and plant your foot on the floor. Keeping your weight on the right leg, bend your left leg to bring your knee into your chest.
Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.

Half Burpee

Start standing with both feet shoulder-width distance apart.
Bend at both the hips and knees, placing your hands on the mat on the outside of your feet. Make sure to keep your spine in a neutral position.
Inhale and then jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Next, jump both of your feet forward in between your hands, once again, ensuring that your feet remain shoulder-width distance apart.
Exhale and then jump up into the air. Extend your legs and extend your arms above your head.
Inhale and then land with control back in the starting position. Be sure to maintain soft knees to prevent injury.

Rotational Medicine Ball Slam and Toss

Start standing in front of a wall holding a soft-shell medicine ball in front of your body with your arms fully extended.
Engage your core, and raise the ball overhead. On an exhale, slam the ball down in front of you as hard as you can. Catch the ball after it bounces back up.
Once you've caught the ball, pivot on your left foot and step your right leg back simultaneously as you toss the ball as hard as you can at the wall. Catch the ball, and pivot back to the starting position.
This counts as one rep.
If this move is too advanced, perform a set of standard medicine ball slams followed by a set of medicine ball rotational throws.

Reverse Lunge to Single-Leg Jump

Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
As you lunge back with your left foot, drive your left arm forward to maintain your balance.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted. This is your starting position.
From the ground, shift your weight to your right foot, and push through your right foot as you jump up with your left leg lifted at a 90-degree angle and as high as you can with control. Simultaneously drive your right arm up to maintain your balance and proper form.
With control, lower down to the starting position.
This is considered one rep. Be sure to complete this exercise for the desired amount of reps on each leg.

Clapping Push-Up

Start in a plank position with your arms and legs straight, shoulders above the wrists, core engaged.
Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor.
Push through your palms to create enough momentum to lift your hands off the ground. With your hands close to your chest, perform a clap before returning back to the ground. Be sure to bring your hands back underneath your shoulders as you return to the ground.
This counts as one rep. Note: when lowering to the ground, do your best not to collapse. If this move is too advanced, perform it on your knees in a modified push-up position.

Resistance Band Sprint

Anchor a superband to a stationary object like a squat rack, or place the band around your waist and have someone hold the band behind your back.
With the band comfortably around your waist, take about two to three steps forward. This will apply tension to the band. The further out you walk from the anchor point, the more resistance/tension you'll place on the band.
Start to pump your arms and legs, increasing your pace to a comfortable sprint. Be sure to keep your chest tall (you don't want to bend forward at your hips).
Continue to run in place for the desired amount of time. With control, slow your pace down until you're no longer running, and step back so that there's no tension on the band.

Sprawl

Start standing with your feet slightly further than hip-width distance apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs (quadriceps) are parallel (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45- to 90-degrees of your hips.
Inhale and place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position.
Jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Exhale and jump both of your feet forward, outside of your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.
This counts as one rep.

Tuck Jump

Start in a squat position with your feet hip-width apart and arms down, making sure your knees are in line with your feet.
Swing your arms up and jump into the air, bringing your knees up toward your chest so they go past your hips
Land, with your knees slightly bent, onto the balls of your feet for a quiet landing.
Without pausing for the next rep, repeat the motion.

Rotational Ball Slam

Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
This counts as one rep.

Plyo Lunge

Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.

If you find plyo lunges hard on your knees, do alternating back lunges instead.

Medicine Ball Slam

Stand with your feet shoulder-width apart, with a 10-pound medicine ball on the floor in front of you.
Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
This counts as one rep.

Box Jump

Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
Simultaneously hinge (bend) your hips, bend your knees, and drive your elbows back.
With force, push through both of your feet as you drive your arms forward for momentum and jump up onto the box. You should have full hip extension as you jump up. Land softly and as quiet as you can with both feet on top of the box, your knees at a 90-degree angle, and your chest tall.
Step one foot at a time back to the floor, or jump down softly with both feet.
This counts as one rep.