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Exercise 1473 · REF SaDOwk7

Backward Jump exercise animation

Backward Jump

Category
Upper Legs
Equipment
Body Weight
Target
Quads

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.

How to Do the Backward Jump

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees slightly and jump backwards, pushing off with both feet.
  3. Land softly on the balls of your feet, bending your knees to absorb the impact.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Backward Jump primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes, Calves.

More Upper Legs Exercises

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

More Quads Exercises

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

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Backward Jump work?
The Backward Jump primarily targets the quads, with the hamstrings and glutes, calves assisting.
What equipment do I need for the Backward Jump?
The Backward Jump is done with no equipment — just body weight.
What's a good alternative to the Backward Jump?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.