Squats, calf raises, core exercises, and consistency are recommended to build the lower body and core muscles needed to dunk a basketball. Strong legs from squats and calf raises help with the squatting motion and leg power of a vertical jump. Core exercises like abs and back work improve hang time and ability to handle contact in the air. Following these tips for a few weeks through consistency can significantly improve one's vertical jump and get closer to the goal of dunking.