8 Best Trampoline Exercises for Building Strength and Keeping Fit

  • Trampoline exercises (known as rebounding) build strength, physical fitness, balance, and coordination.
  • Rebounding is also easy on the joints, making it a great alternative to high-impact exercises.
  • Most people can benefit from performing trampoline exercises two to three times per week.

A mini trampoline may not seem like fitness equipment but it’s a fantastic tool for doing cardio, strength, balance, and coordination exercises. In fact, studies show that using one helps lower blood pressure, positively impacts body composition measurements like fat mass and muscle mass, and improves cardiorespiratory fitness

“Exercising on the mini trampoline is unlike any other exercise you’d find at the gym,” says certified personal trainer and founder of Get Fit Done, Laura Endres.

And while trampolining (known as rebounding) can be difficult at first in terms of keeping rhythm or staying balanced, it’s a great low-impact activity once you get used to using one. 

“Because it’s easy on the joints, people who struggle with traditional methods of cardio like running might be able to use a mini trampoline for longer periods and with higher intensity,” Endres says. 

Below, two personal trainers break down the correct form and technique for their favorite trampoline workouts, as well as which muscles you’ll target in each move.

Bounce down

Gif of a person demonstrating the bounce down on a trampoline

The Ness



This simple-but-effective move engages the glutes, hamstrings, and transverse abdominis (one of your deep ab muscles) while offering a cardiovascular push, says certified personal trainer and co-founder of The Ness, Aly Giampolo. 

Here’s how to do it:

  • Start by assuming an active stance on the trampoline with your legs shoulder-width apart and with a soft bend in your knees.
  • Bounce down into the trampoline with flat feet, pressing your weight down into both heels. 
  • As your legs bounce back up, lift your knees toward your midline while keeping your torso positioned low.
  • That’s one rep.
  • Repeat for 20-30 reps or for 30 seconds to one minute straight.

Twist

Twists activate both of your side ab muscles (the internal and external obliques), creating opposition through your torso and increasing spinal rotation, Giampolo says. This kind of ab work is an effective (and underrated) way of building strong core muscles. 

Here’s how to do it:

  • Start by assuming an active stance on the trampoline with a soft knee bend and your feet slightly wider than hip-width apart.
  • Bounce down on the trampoline and twist your lower body to the left as your feet touch down. You should feel an activation in your side abs (obliques).
  • Swing your left arm forward as if you were rolling a bowling ball but keep your shoulders square. 
  • Once your feet land, reverse the movement and twist to the right while swinging your right arm forward.
  • That’s one rep. 
  • Repeat for 20-30 reps or for 30 seconds to one minute straight.

Scissor switch

person demonstrating the Scissor switch on a trampoline

The Ness



“Scissor switches focus on the abdominals, inner thighs, and glutes, challenging these muscle groups to keep the legs closer together and center the body evenly between both feet,” Giampolo says.

Here’s how to do it:

  • Start by keeping a narrow stance on the trampoline with one foot positioned in front of your body and the other positioned behind you.
  • As you bounce, move the back foot forward and the other to the back.
  • Land with equal weight on both feet.
  • Continue to bounce while moving each leg back and forth.
  • As you bounce, pump your arms in opposite directions to your legs.
  • Repeat this movement for 20-30 reps or for 30 seconds to one minute straight.

Knee pull

“Knee pulls are the perfect gateway to more challenging single-leg movements, creating a deep core connection to maintain balance on one leg for an extended period of time,” Giampolo says.

Here’s how to do it:

  • Stand on the trampoline with your feet stacked under your hips. 
  • Begin the movement by lifting one knee toward your midline as you drive the opposite heel into the trampoline. 
  • Return the lifted foot to the trampoline, distributing your weight equally between both feet to reset. 
  • Repeat the movement several times in a row with the same leg before switching to the opposite leg.
  • Repeat this movement for 20-30 reps on each side or for 30 seconds to one minute straight.

Twist bounce

The twist bounce is somewhat of a combination of the twist and bounce down exercises above, and is particularly good at working the muscles in your glutes, hips, calves, back, and abs, Endres says. 

Here’s how to do it: 

  • Stand on the trampoline with your feet hip-width apart.
  • Next, think of the mini trampoline as a clock: Jump your feet apart to form a wide stance from 3 and 9 o’clock, then as you bounce up, twist your body and legs to the right to hit 12 o’clock and 6 o’clock, and then back again.
  • As you jump, move your arms from side to side in the opposite direction. 
  • Twist for 30 seconds to the right then repeat the movement for 30 seconds on the left. 

Off-set squat

“This bodyweight strength exercise will challenge your legs and balance at the same time,” Endres says. Because of this, you’ll not only feel a burn in your lower leg muscles, but you’ll also get a solid core workout as well.

Here’s how to do it:

  • Stand with one foot on the trampoline and one foot on the floor.
  • Bend your knees and sit your hips back to lower into a squat.
  • Next, press back up to standing and as you do, lift the foot that was on the floor into a knee raise in front of your torso. 
  • Set that foot softly on the floor and repeat.
  • Repeat this movement for 20-30 reps on each side or for 30 seconds to one minute straight.

Double-pulse jumping jack

Double-pulse jumping jacks target the calves, outer and inner thighs, abs, back, and shoulders, Endres says. Plus, this move also delivers a great cardio workout.

Here’s how to do it:

  • Stand with your feet together on the trampoline.
  • Bounce to a wide stance and hold your arms overhead. 
  • Repeat this bounce twice. 
  • Next, bounce twice with your feet in a narrow stance and hold your arms down by your side.
  • Keep alternating between two wide-stance jumps and two narrow-stance jumps.
  • Repeat this for 20-30 reps on each side or for 30 seconds to one minute straight.

Single-leg balance

This single-leg balance exercise works the entirety of your core, as well as your back, glute, and leg muscles. It’s particularly great at giving you a solid calf muscles exercise, Endres says.

Here’s how to do it:

  • Stand in the middle of the trampoline with your arms extended out to both sides. 
  • Slowly lift one foot off the trampoline, bending your knee in front of your body. 
  • Hold this position for 10 seconds.
  • That’s one rep.
  • Return your foot to the trampoline and repeat on the opposite side.
  • Repeat this for 10 reps on each side.

The risks and how to jump safely

Trampoline workouts come with their share of injury risk, too. While the American Academy of Orthopaedic Surgeons (AAOS) notes that kids take the brunt of trampoline-related injuries — more than 90 percent of them, in fact — adults aren’t immune. 

Landing wrong and falling off the trampoline increases your risk of sprains or fractures in the arms and legs. Follow these tips to keep yourself safe during trampoline workouts:

  • Set up your trampoline on a flat, non-slippery surface, away from walls and furniture.
  • Check that shock-absorbing pads completely cover the springs, hooks, and frame to avoid landing on an unprotected metal frame. 
  • Wear shoes with good ankle support.
  • Keep your jumps low and controlled. 

Insider’s takeaway

Exercising on a mini trampoline is a great low-impact cardio activity that not only boosts fitness but one that challenges your balance and coordination, too. It’s also a great way for people to work on their lower body and core strength.

Plus, trampoline exercises are easy enough that anyone can do them regardless of fitness level or skill.

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