Exercise 3220 · REF f9lVSSI
Astride Jumps (male)
- Category
- Cardio
- Equipment
- Body Weight
- Target
- Cardiovascular System
Astride jumps are a cardio-focused jumping jack variant that gets the quads and heart rate up fast through repeated hip abduction and landing. They're less about muscle building and more about conditioning, so they usually show up in warm-ups or interval circuits rather than strength blocks. Land soft through the knees rather than stiff-legged to keep the joints happy over higher rep counts.
How to Do the Astride Jumps (male)
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Jump explosively upwards, extending your legs and arms.
- While in the air, spread your legs apart and bring your arms out to the sides.
- Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Muscles Worked
The Astride Jumps (male) primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.
More Cardio Exercises
More Cardiovascular System Exercises
Equipment Alternatives
Don't have body weight? These target the same cardiovascular system with different equipment.
FAQ
- What muscles does the Astride Jumps (male) work?
- The Astride Jumps (male) primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves assisting.
- What equipment do I need for the Astride Jumps (male)?
- The Astride Jumps (male) is done with no equipment — just body weight.
- What's a good alternative to the Astride Jumps (male)?
- If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.