Machines to Help Your Vertical Leap

A good vertical leap is the result of the major muscles of the legs working together to create maximum power. While there are other muscles that help facilitate vertical leaping ability, the two primary muscle complexes are the hamstrings and quadriceps. Exercise machines can help single out muscle groups and refine the abilities of your skills.

  1. Leg Press Machine

    • The leg press machine incorporates all the muscles of the leg, making it ideal for reaching maximal power and jumping strength. When using a leg press machine, you lower the weight by bringing your knees to your chest and lift the weight by extending your legs fully. This motion is similar to jumping.

      Many leg press machine models have a large platform for you to place your feet on. This allows you to perform different variations of the exercise, such as staggering your feet to more closely simulate jumps or placing your feet together to target the inner thighs.

    Squat or Hack Squat Machine

    • Squats are the preeminent lower body exercise. Like the leg press, it simulates a motion that is similar to jumping but in a standing position. Besides just training the major muscle groups, it also works the hips, ankles and knees.

      There are two main types of squatting machines. The first is a traditional squat press, in which you stand upright as you would when performing a barbell squat. The second type is the hack squat machine. Also mimicking the motion of the barbell exercise, the hack squat machine positions the body at a 45-degree angle, taking pressure off the lower back.

    Lying Hamstring Curl Machine

    • The lying hamstring curl machine isolates the hamstring complex, one of the most important muscles of the lower body. The muscles that make up the hamstring complex are responsible for stabilizing the knees and hips. Besides isolating the hamstring to improve your vertical leap, this can also reduce the chances of injury.

      Most lying hamstring curl machines will have you get down on your stomach with your legs underneath a leg pad. In this case, you will curl your legs at the knee, until the feet are pointing upward. Some gyms may have a model that has you sitting upright with your feet out straight and a leg pad underneath that you drive downward until your lower leg is at a 90-degree angle in relation to the upper leg.