Muscles Used in a Vertical Jump: Complete Breakdown

Primary Muscles

Gluteus Maximus (Glutes)

The largest muscle in your body and the primary driver of hip extension. Research suggests glutes contribute approximately 40% of the total power in a vertical jump. Strong glutes are essential for jumping high.

Quadriceps

The four muscles on the front of your thigh extend your knee during the jump. They work in coordination with your glutes during the propulsion phase.

Gastrocnemius and Soleus (Calves)

These muscles plantarflex your ankle (point your toes). They provide the final "snap" at the end of the jump and contribute significantly to the last few inches of height.

Secondary Muscles

Hamstrings: Work with glutes for hip extension and help control the descent during the countermovement.

Hip Flexors: Important for driving your knee up, especially in single-leg jumps.

Core Muscles: Stabilize your spine and transfer force between your lower and upper body.

The Kinetic Chain

Jumping isn't about one muscle—it's about coordinated action. Force is generated from the ground up:

Calves push against the ground

Quads extend the knee

Glutes extend the hip

Core transfers force to upper body

Arms swing upward for additional momentum

Training Implications

Don't neglect any link in the chain. A weakness in one area limits your overall jump height. Most athletes benefit from emphasizing glute and quad strength, as these produce the most force.