Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Hamstrings |
| Calves |
| Advanced Muscle Groups |
|---|
| Vastus-lateralis |
| Biceps-femoris |
| Gastrocnemius |
Difficulty
Steps
Stand with feet shoulder-width apart, knees slightly bent, and arms bent at a 90-degree angle with hands in front of you.
Jump explosively into the air, extending your arms overhead as if shooting a basketball.
Land softly with knees bent to absorb the impact, then immediately jump again.
Repeat for the desired number of repetitions.
Benefits
The basketball shot jump is a plyometric exercise that targets the quadriceps, hamstrings, and calves. It improves lower body power, explosive strength, and vertical jump height, making it beneficial for athletes and fitness enthusiasts alike.
Equipments
