• Use different water levels for different resistance. The deeper the water, the harder it is to perform the exercise. 
  • Perform with a single leg to increase difficulty. 
  • Use aqua dumbbells for more support
  • Lift the arms above water to increase the load on your legs
  • Lunge with alternate legs each time as you land to engage your back leg muscles. 




​If you have knee or back problems do not perform this exercise. It is also not recommended for pregnant women. Before performing this exercise, you need to warm up. A good warm-up will prepare your muscles for the exercise.


1. This exercise is great for building power and strength.

2. Helps build core and leg muscles. It also helps increase your lung capacity. 

3. Improves your jumping ability.

4. Burns calories.

5. Improves balance. ​


How to Perform


Starting Position:


Stand with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level.




Squat down so that your shoulders go under the water. Your knees should not go further than your toes. Thrust your hips up and jump as high as you can. Bring your knees toward the water's surface and use your arms to balance yourself. Once you reach the peak of your jump land softly back to the starting position. Bend your legs as you land each time to protect your knees. Squat again and prepare for the next jump. Repeat until breathing becomes difficult and your muscles fatigue. 




Take a big breath in as you squat down then breathe out as you jump.

Play button to reveal a gif
Underwater view of a character performing high explosive jumps, in detailed animation
underwater view of a character in a half squat position preparing for jump

Muscles Worked

​The major muscles used as you jump are the quadriceps and hamstrings. The abdominal muscles are engaged as you tuck your knees up. ​

underwater view of a character in a half squat position preparing for jump
underwater view of a character jumping high
30 December 2022

Explosive Jump Exercise in the Pool

​This exercise is ideal for people who want to build strength and power in their leg and core muscles. It is designed to strengthen your lower body and build explosive power. This explosive exercise combines jumping and squatting into one.


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