Elevated Skii Jumps with Booty Bands
Elevated ski jumps with booty bands are a plyometric resistance band exercise targeting the glutes, quads, and hamstrings. Incorporating a band above the knees increases hip abductor and glute activation during the lateral jumping movement.
How to do it
- Loop a resistance band just above your knees and stand with one foot on a low elevated surface.
- Push your knees outward against the band and hinge slightly at the hips.
- Explosively jump laterally from one side of the elevated surface to the other, landing softly.
- Maintain a slight bend in your knees upon landing and immediately jump back to the other side.
- Continue for the desired number of repetitions, keeping the band tension consistent throughout.
Form cues
- Keep knees pressed outward against the band
- Hinge slightly at the hips to engage glutes
- Land softly to absorb the impact
- Maintain steady breathing throughout the set
Breathing: Inhale as you prepare to jump, and exhale forcefully as you push off to the side.
Common mistakes
- Letting knees cave inward, which reduces band tension and places stress on the knee joints
- Landing stiff-legged, which increases impact on the joints instead of absorbing it with the muscles
- Rushing the jump without stabilizing first, which compromises balance and control
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 10–12 reps per side, rest 45 seconds
Build muscle
3–4 sets × 8–10 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or ankle discomfort, stop immediately and choose a gentler option.
- If you are recovering from a lower-body injury, check with a professional before attempting high-impact movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my knees cave inward during the jump?
Focus on actively pushing your knees out against the resistance band and reduce your jumping distance if needed.
How can I protect my joints during this exercise?
Make sure to use a low elevated surface, land softly on the balls of your feet, and keep a bend in your knees.
How often should I include this exercise in my routine?
One to two times per week is plenty, especially since it involves high-impact plyometric movements.