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 broccoli. This can hardly be matched for efficiency, however, especially in a vertical leap workout. You'll include your calves, glutes, quads and hams in this one.

2. Naturally hate to say it Squats! This is another long time favorite or not to workout most of your leg muscles. Of course, being classic for a reason, this will work out your legs with serious efficiency. To protect your spinal health and safety, you have to commit to proper form while squatting.

Begin the exercise with dumbbells in hand, with a comfortable grip and enough weight to exert yourself. Step forward, keeping your back straight and looking forward, and you'll end the movement with your upper leg 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.

Load up the weight on the barbell, you'll need to use a spotter and a squat rack for this one. Hold onto the bar, resting it across your upper back, and stand underneath it with your hands in a wide-grip. 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!") The calves give your jump added height, so tackle them with this exercise. 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. You see, you can do that on a step, at the calf raise machine, or at the squat machine to name a few alternatives.

4. Kick it up a notch: Step Ups Last and definitely not least, include this in your vertical leap workout. Begin with the weights of your choice. 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. Step up with your leading foot and raise your other leg until your knee hits 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.