Line Jump Exercise Guide: How to Master Line Jumps

Line jumps are a plyometric exercise, or a type of exercise in which you use speed and short bursts of force to build muscle mass. Much like [vertical jumps](https://www.masterclass.com/articles/vertical-jump-guide), line jumps activate muscle groups throughout your body. Perform line jumps by standing in front of a set line on the floor with your feet hip-width apart. Jump back and forth across the line. Swing your arms back and forth with each jump while bending your knees, hips, and ankles. You can practice line jumps as part of your cardio workout or as a warm-up for more challenging compound exercises. For line jumps, begin by performing 2–4 sets of 20–30 seconds. Choose your sets and length of time based on your ability to maintain good technique throughout each set. 1. Stand in front of the line with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Position yourself forward on the balls of your feet as if you were jumping rope. Your arms should be bent while remaining by your sides. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position. 3. While maintaining your alignment, quickly jump forward and backward over the line with both feet landing on the balls of your feet, bending slightly at your hips, knees, and ankles. Your knees should be in line with your toes and your chest should be slightly ahead of your hips. 4. Your movement should be quick and controlled while remaining light on your feet. Allow your arms to swing forward and backward as you jump forward and backward. 5. Continue jumping forward and backward over the line for the desired length of time. Regularly practicing line jumps can have several benefits. 1. __Line jumps require no equipment__. Unlike other bodyweight exercises that use equipment like jump ropes and agility ladders, the line jump can be performed with any line on the ground, making it an easy addition to your home workout routine. 2. __Line jumps can increase your lower body strength__. While line jumps can activate muscles across your entire body, they particularly challenge your lower body, activating areas like the glutes, hamstrings, and quadriceps. 3. __Line jumps can improve your footwork__. With practice, line jumps can improve your quickness and coordination during sprinting exercises and sports. Once you’ve mastered the standard line jump exercise, try one of these advanced variations. 1. __Modified line jumps__: If you want to take your line jumps to the next level, jump higher and faster during the exercise according to your comfort and fitness level. 2. __Line hops__: Try this single-leg variation if you want to activate the stabilizer muscles in your legs and core. 3. __Weighted line jumps__: For an additional challenge, hold a kettlebell, medicine ball, or a pair of dumbbells during your line jumps. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of a personal training program, but you may need to modify exercises to attain optimal results based on your individual wellness needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your workout plans. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you’re looking for a new cardio exercise to incorporate into your strength-training program, try line jumps.