Take Your Vertical Leap Workout to the Next Level: 4 Exercises

There are myriad ways for you to gain in your vertical leap. That's the good news. The bad? There's no shortcut. This takes time, effort and sweat. Keeping that in mind, here are four exercises to ensure your vertical leap workout produces your coveted result.

1. Do Lunges Everyone hates lunges. That's OK. We hate lots of things we need, like going to the dentist. This is one of the most effective leg exercises known, however, especially in a vertical leap workout. You'll include your calves, glutes, quads and hams in this one.

Start the exercise with weights in hand usually dumbbells, but whatever and make sure you have a good grip! Step forward, without bending at the waist, and you'll end the movement with your thigh parallel with the ground. Either lunge forward again (unless you'll hit the wall!), or step back and take your next step with the other leg.

Get to a squat rack or machine, and load the barbell at about the height of your collar bone. Grab the bar so it's across your back, and you can lift it off the rack in nearly a standing position. Keeping your abs flexed and spine straight, carefully go down until your thighs are parallel to the ground again. Then it's back up, and repeat.

3. Calf Raises (until they "Moo!") Calves are integral to gaining height in your vertical jump, so including this exercise is vital to your success. You have a number of ways to do this one, which is great. You can use free weights of your choice, and then raise up onto your toes slowly, holding at the peak, and then slowly back down. This can be done on stairs with the feet hanging off, at a hack squat machine, at a squat rack, or simply standing in place.

2. Classic: Squats Here's another efficient one: you'll feel it everywhere! Historically, T-Rexes used this to bulk up, but it's absolutely imperative you maintain a proper posture with this one. Since your quads are the strongest muscles in your body, you'll lift the heaviest while squatting.

4. Kick it up a notch: Step Ups Last and definitely not least, include this in your vertical leap workout. Take the free weight selection of your choice in hand. Find yourself something that can withstand the added weight, like a weight bench, just so long as it's about 2 feet off the ground. Keeping your balance, step up with your leading foot and with your other leg, bring your knee to your chest. Then, repeat the motion for the other leg. By "leading foot," by the way, is simply meant whichever foot you normally take your first step with. This will build up quads and calves your target muscles for vertical jumping.