How to do a Partner Band Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Band Jump
Workouts with Partner Band Jump
Target muscles worked
Instructions for Proper Form
Partner Band Jump is a compound exercise involving a resistance band and a partner to create resistance. This explosive exercise primarily targets the quadriceps, calves, and glutes. By having a partner add resistance with the band, it challenges your jumping ability and helps improve power, stability, and coordination. This can be a great addition to any plyometric routine.
- Partner 1: Put a loop band around your waist: Pick one that’s long enough for someone else to grip.
- Partner 2: Stand behind your partner and grasp the loop band with both hands.
- Partner 1: Step forward so there’s tension on the loop band. Stand with a slight bend in your knees and your feet about shoulder-width apart. Position both arms in front of you and bend them to about 90 degrees at your elbows.
- Partner 2: Engage your core and bend your knees slightly to resist being pulled forward.
- Partner 1: In one motion, hinge your hips back, drop quickly into a quarter squat position, and swing your arms down behind you.
- Partner 1: Engage your quads, glutes, hamstrings and core to explosively extend your legs, driving your hips forward. Simultaneously swing your arms up and forward while engaging your calves to drive the balls of your feet into the ground to propel yourself up off the ground and forward.
- Partner 2: Hold the loop band tight as your partner jumps to apply additional resistance to the exercise.
- Partner 1: While in midair, keep your core engaged to bring your legs forward.
- Partner 1: Land softly by slowing your descent gradually. You should finish the jump in a quarter- to half-squat position.
- Partner 1: Return to the starting position and repeat. After completing a set, switch positions with your partner.
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1. Loop Band Back Squat
69.7 mSCORESWAPPED 3 TIMESLoop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.
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2. Shin Box Quad
11.1 mSCORESWAPPED 2 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
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3. Handle Band Squat to Press
59.2 mSCORESWAPPED 2 TIMESHandle Band Squat to Press is a combination exercise that combines a squat with an overhead press. This exercise primarily targets your quads during the squat, and your shoulders during the overhead press. By using a handle band, you add some resistance to your squat, especially as you approach standing. Because the tension on the loop band increases as it stretches, you’ll have much less added resistance for the squat compared to the overhead press.
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4. 1-Step Box Jump
36.2 mSCORESWAPPED 2 TIMES1-Step Box Jump is a variation on the standard Box Jump. Like other Box Jumps, this compound exercise primarily targets your quadriceps, but also engages the glutes and calves explosively. Adding a step before the jump helps build momentum, enhancing power and coordination. It’s a great way to introduce more dynamic movement for those looking to improve their jumping ability and overall athletic performance.
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5. Mini Loop Band Jump Squat
68.9 mSCORESWAPPED 1 TIMESCombining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.
- Beginner
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6. Partner Sit Up Toss
24.6 mSCORESWAPPED 1 TIMESPartner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
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7. Static Lunge
19.4 mSCORESWAPPED 1 TIMESStatic Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.
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8. Mini Loop Band Hip Flexor
34 mSCORESWAPPED 1 TIMESTargeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.
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9. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 1 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
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10. TRX Jump Squats
17.7 mSCORESWAPPED 1 TIMESTRX Jump Squats combine the intensity of cardiovascular training with the strength-building benefits of traditional squats. This exercise targets the lower body, emphasizing the quadriceps, hamstrings, and calves, while the explosive jumping motion increases power, agility, and endurance, offering a multifaceted workout experience.