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5 Trampoline Exercises To Build Back Muscle Mass, Expert Reveals

Check out these exercises, and get bouncing!

If you're looking for a fun way to kick up your fitness routine and strengthen your back, legs, and derrière, consider a trampoline workout. The benefits you'll receive from bouncing on a mini trampoline—aka rebounding—are enormous. (Plus, some of your favorite celebs like Eva Longoria and Goldie Hawn are fans of this productive fitness trend.) We spoke with Aly Giampolo, co-founder and bounce instructor at the ness (CPT certified), who provides us with five trampoline exercises to build back muscle mass.

Working with a mini trampoline is an exceptional choice to add to your workout routine as you age, because it enhances your balance. Falling is a huge risk to aging adults, Giampolo explains, as balance, coordination, and stability are typically a few of the first skills to decline. As you grow older, you also lose lean muscle mass, according to Harvard Health Publishing, so it's necessary to do everything in your power to build it back up and maintain it.

What are the benefits of working out on a trampoline?

woman performing trampoline exercises to build back muscle mass

A trampoline provides a soft, somewhat uneven surface on which to practice. You can develop your skills in a comfortable environment and improve daily functionality. Giampolo explains, "On a broader spectrum, the mini trampoline is an incredibly effective low-impact tool, making it possible to get a high-intensity workout without putting additional strain on your joints. In just 10 minutes on a mini trampoline, you exert the same amount of energy and build the same amount of cardiovascular endurance as you would in 30 minutes of running, making it a more effective and more efficient form of high-intensity cardio."

Giampolo also notes several additional paybacks of working out on a mini trampoline. They include longevity, bone density, lymphatic drainage, pelvic floor strength, and improved circulation. Let's not forget what's quite possibly the biggest advantage: the sheer delight you'll experience in your updated fitness routine!

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What are the best trampoline exercises to build back muscle mass?

woman jumping on mini trampoline

Okay, we know you're beyond thrilled with anticipation and ready to literally jump up and down. Assuming you're already set up with your own mini trampoline at home, check out these exercises to build back muscle mass, and get bouncing!

Bounce Down

First up is the Bounce Down. This movement is an easy, yet productive move that activates your hamstrings, glutes, and transverse abdominis muscles to stabilize your entire body while giving you a nice little cardiovascular push.

You'll start this exercise in a squat with your knees bent and a soft fold at the hips. In a continuous movement, drive both heels down into the trampoline, using your core to lift both knees in toward your torso, all while making sure your body stays low.


Next on deck is the Twist. Giampolo explains, "Twists activate both your internal and external obliques, creating opposition through the torso and increasing spinal rotation."

You'll start this exercise in the same position as you did in the Bounce Down with your feet just a bit outside hip distance. Using your obliques, twist the lower part of your body to one side, all while keeping your shoulders square toward the space in front of you. Swing your opposite arm forward like you're bowling. When your feet land on the trampoline facing the side, complete the action in reverse, returning your lower body back to the position you started in.

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Front Back

"Front Back targets the core by challenging you to bring the knees higher so your feet can clear the trampoline," Giampolo tells us.

In order to perform the Front Back, you'll once again begin in the Bounce Down position. Rather than keeping both feet under you, you'll jump forward and then back on the trampoline. Swing your arms in conjunction with your moving legs. While lifting both knees to move forward, scoop through your ab muscles to straighten your tailbone.


Giampolo points out, "Scissor switches concentrate 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."

To set up, assume a narrow stance. Bring your legs apart to move one foot in front of you and one foot behind you, putting the same weight on each foot. Continue to alternate which foot is in front, moving the opposite arm with the opposite foot.

Knee Drive

Last but not least, it's time for the Knee Drive. Giampolo explains this exercise is "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."

Begin with both feet directly under your hips. Then, bring one knee directly up to your heart's center, squeezing the supporting glute to stay balanced and push your heel into the trampoline. Lower your raised leg down into the trampoline, putting an equal amount of weight between both feet. Repeat this motion several times on one side before moving over to the other.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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