Upper Legs Exercise · Body Weight

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Backward Jump

The backward jump trains explosive power in a direction most athletic and gym training ignores, since almost everything is built around moving forward. It challenges balance and deceleration through the quads and hamstrings in a way forward jumps don't. Land under control and make sure you have clear space behind you before attempting it.

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Category

Upper Legs

Equipment

Body Weight

Target

Quads

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Backward Jump

1. Take a standing position with your feet shoulder-width apart.
2. Bend your knees slightly, then push off both feet and jump backward.
3. Land softly on the balls of your feet, bending your knees to cushion the landing.
4. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the quads.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Backward Jump mainly targets your Quads, with your Hamstrings helping support the movement, along with your Glutes, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell · Quads Barbell Clean And Press Barbell · Quads

FAQ

What muscles does the Backward Jump work?

The Backward Jump mainly works your quads. It also helps strengthen your hamstrings and glutes, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Backward Jump?

You do the Backward Jump with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Backward Jump?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Backward Jump?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.