Trampolining engages and targets the thighs, quads, calves, and buttocks. The jumping action ‘switches on’ the leg muscles including the feet and ankles. It also provides a safer alternative to traditional leg workouts as there’s less stress on the knee and hip joints.
Leg muscles engaged by trampolining
Jumping on a trampoline is a full-body workout. But it’s particularly good for the legs. They are the driving force behind performing the jump and landing. Because your legs are being used to control your jump and maintain balance, the muscles are continuously working and being strengthened in the process. Specific leg muscles that are targeted through trampolining include:
- The quadriceps: The ‘quads’ are the fleshy upper part of your legs, located above your knees. The jumping action when you trampoline engages hip and knee flexion which strengthens and tightens the quads.
- The hamstrings: At the back of your quads are the hamstrings. The role of the hamstrings when jumping is to assist the bending of your knees. The hamstrings also help to rotate the lower leg. Strengthening the hamstrings means you’re stabilising the knees (particularly good if you have weak knee joints) they also aid in explosive movement such as running or sprinting.
- The calves: The calf muscles are located at the back of the leg below the knee. The calves help you to jump higher and the engagement of the calves also help blood flow and circulation.
- The glutes: The gluteus maximus makes up the fleshy part of the backside. Trampolining helps to strengthen these muscles which leads to better posture, fat loss, pain reduction and injury prevention and helps to assist functional movement such as lifting.
Your legs and the muscles that make up your lower body all help to support good health, posture and movement. Strengthening the leg muscles through trampolining is a fun and effective way to target the lower body. Unlike most forms of ‘leg day’ routines which involve weight-bearing movements and overloading the leg muscles, trampolining is very low-impact and is therefore suitable for all ages and fitness levels.
Bouncing takes ‘leg day’ to a whole new level. Not only are you getting the same resistance training you would from other leg routines, you also have the added benefit of improving your motor function, balance and coordination. Trampolining is said to not only improve muscle strength and stamina but helps to strengthen the heart with an all-over cardiovascular workout.
3 Trampoline Exercises to Try Today
To begin incorporating trampolining into your leg day routine, start slow and get a feel for the uneven surface of the mat by standing straight, feet shoulder-width apart and knees relaxed. Start by walking slowly on the spot and bouncing lightly to warm-up.
1. High knee march and butt kicks
Begin marching on the spot and picking up the pace until you begin to start bouncing on each leg. When you bounce one leg at a time, take the marching leg up as high toward the chest as you can go and then repeat with the other leg. For the butt kicks, begin bouncing lightly and picking up the pace. You will then begin bouncing off one leg and kicking the free leg behind you so that your heel is making contact with your butt.
2. Jumping jacks
As you would perform a regular jumping jack, start with legs together and then jump and bring the legs out wide while at the same time you bring your arms out in a star motion. To increase difficulty, try doing side-to-side jumps by bringing your arms up toward your sides so they are parallel to the ground and then jump from one side of the mat to the other while keeping your upper body as upright as possible. Do this same movement but front to back to hit all the muscle groups.
3. Mountain climbers
This movement targets the full body because you begin in a plank position which engages the core, arms and legs. From this position, you then take one leg up toward your chest and then as you bring it back to your starting position, take the other leg and bring it toward your chest and repeat. This exercise is best done on an in-ground trampoline as you can plant the hands on the ground and keep the feet on the trampoline mat for better stability.
Make the most of leg day through trampolining
Find the best trampoline and start mixing up this fitness routine in your traditional ‘leg day’. Trampolining is a great way to develop strength, balance and to condition the stabiliser muscles in the lower body resulting in stronger and more slender, defined legs.