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Plyometric Exercises to Build Muscle Size
Mike Powell/Digital Vision/Getty Images
Plyometric exercises can help you increase strength and muscle size. Even with some relatively basic movements, you can get big results. One of the biggest benefits of plyometric exercises is that most work more than one muscle group at the same time, building muscle for explosive power. What's more, most plyometric exercises require nothing more than your own body weight or simple pieces of equipment, making it ideal for even the beginner.
Try Skating on for Size
The skater exercise works the hamstrings and quads, abs and hip flexor muscles. Bend forward slightly, so your right leg is crossed behind your left. Keep the left foot flat on the floor and keep only the ball of your right foot on the floor. Position your arms over to one side with the bottom arm bent so your arms are perpendicular to one another. Hop a few feet to the right, moving your arms and legs to the opposite side. This completes one full rep. Continue for 10 to 15 reps.
Box Jumps for a Strength Boost
Box jumps, which are one of the most effective full-body plyometric exercises, utilize the hip flexor muscles, knee and ankle flexors, as well as the quads and hamstrings in your upper legs. Stand straight up with your feet shoulder-width apart in front of a box that is secured against the wall. Keeping your back straight, jump up onto the box with both feet and then jump back down for one rep. Jump back on again and then down to land in the start position. Repeat for a total of 15 reps.
Jump Like a Seal
A twist on the basic jumping jack exercise, seal jumping jacks work the quadriceps and hamstrings in your legs, as well as the triceps in your arms. Stand in the basic jumping jack position with your feet hip-width apart, arms extended straight out at your sides, palms facing forward. Simultaneously, clap your hands together and jump out slightly, widening your stance. Return to your starting position and then continue for a total of 20 reps.
Two Jumps Are Better Than One
The double jump exercise helps you build strong abs, butt and legs. Start in a squatting position with your feet hip-width apart, your arms bent and close to your body in front of your chest. Using your legs and arms to power yourself, jump up and land back down in a lunge position with your left foot forward. Jump up again and land in a lunge position, this time with your right foot forward. This completes one rep. Continue for 20 reps, alternating sides each time.
Do the Lateral Lunge for Strong Legs
The lateral lunge is a plyometric exercise that not only works your abs and core but also targets the quads and hamstrings, as well as the gluteal muscles in your buttocks. Stand straight, feet hip-width apart and feet flat on the floor. Lunge a few feet over to the left with your left leg, lowering yourself down until your left thigh is parallel to the floor and your right leg is straight and angled. Push yourself back up to a standing position and then repeat on the other side.
- Mike Powell/Digital Vision/Getty Images