1300 393 004

Muscles You Use Jumping on a Trampoline


A trampoline or rebounder is an excellent device for exercising. With regular use, it provides cardiovascular, general health, and fitness benefits. Unlike many other types of exercise, it can also be enjoyable. A study by the U.S  National Aeronautic and Space Administration (NASA) concluded that trampoline jumping for 10 minutes is 68% more effective for the cardiovascular system than 30 minutes running or jogging. And for most people more enjoyable.

Trampoline exercise helps you burn calories. It also boosts your metabolism and immune system. As you jump on a trampoline, the body has to flex and tighten the muscles as you hit the trampoline mat and release again when you bounce back up. This strengthens your vital core muscles better than the standard situps and crunches and it also improves your balance.

Bouncing on a trampoline or rebounder is a low-impact type of exercise unlike jogging. Still, it will activate your cardiovascular system and strengthen your muscles.

Let’s list the muscle groups you exercise when jumping on a trampoline.

Core muscles

The core muscles are essential for for body strength, stability and balance. In essence, the core is all the muscles in your body except the arms and legs.

When jumping, the back muscles surrounding the spine and the abdominal muscles work in tandem and strengthens your entire core, including the stomach area, the back and the shoulder blade area. A strong core improves strength and balance.

Advanced trampoliners can add core strength by lifting the legs up the the chest once they bounce off the mat. However, this requires good balance. Proceed with caution to avoid fall and injury.


Cardiovascular muscle

Trampoline jumping can be considered a high-intensity cardiovascular form of exercise, similar to brisk walking or jogging. The jumping causes your heart to pump blood to your muscles which keeps the heart healthy. It can also reduce high blood pressure and reduce the risk of cardiovascular disease.


Abdominal muscles

These are also core muscles. A lot of people, especially gym addicts, use crunches and sit-ups to strengthen their abdominal muscles, however trampoline jumping exercises the abdominal muscles in the same way and can actually be a more effective method to strengthen them.

A further advantage is that trampoline jumping does not put undue strain on the lower back and knees as happens with crunches and situps. This substantially reduces the risk of muscle strain and injury.


Hips, thighs and buttocks

The “gluteal” muscles are essentially those that make up your buttocks. These are primary muscles you use when trampolining. These muscles stabilise the pelvic region and control hip movement.

In combination with your leg muscles, you use the gluteal muscles to control balance and bounce intensity. Even with gentle bounces, the gluteal and leg muscles will be strengthened.


Trampoline jumping tones your legs, thighs and buttocks. You can also exercise your arms by swinging them in tandem with each jump.

Legs and knees

One of the primary advantages of trampolining is that you can avoid the jarring impact to knees and hips that inevitable happens with activities such as running, jogging and rope skipping.

Jumping on a trampoline exercises your hamstrings, quadriceps and calves, and it also strengthens joints like the knees and ankles.


The arms

When jumping on a trampoline, you will undoubtedly use your arms and shoulders to adjust and keep good balance. This will help to some degree in strengthening the upper body muscles.

While core muscle strength gained from trampolining includes the shoulders, the arms themselves get lesser benefit. This can be rectified by including arm movements such as jumping-jack arms. A more advanced exercise that should be used with caution is jumping knee tucks with outstretched arms.

Trampolining requires stability and good balance. Start slowly and build up strength and balance before attempting any of the more advanced exercises. The pursuit of health should always seek the avoidance of injury.