PlanWorkouts

Upper Legs Exercise · Body Weight

Forward Jump exercise animation

Forward Jump

Category
Upper Legs
Equipment
Body Weight
Target
Quads

A forward jump trains explosive hip and knee extension in a single direction rather than straight up, which is closer to the demands of sprinting starts or broad jump testing than a standard vertical jump. Landing mechanics matter as much as the jump itself — absorbing the landing through the hips and knees is where most of the injury risk in jump training actually lives.

How to Do the Forward Jump

  1. Stand with your feet spaced shoulder-width apart.
  2. Bend your knees and drop into a squat position.
  3. Swing your arms behind you to build momentum.
  4. Explosively jump forward, driving through your hips, knees, and ankles.
  5. Land lightly on the balls of your feet and flow straight into the next rep.
  6. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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

Backward Jump Backward Jump Body Weight · Quads 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

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 Forward Jump work?
The Forward Jump primarily targets the quads, with the calves and hamstrings, glutes assisting.
What equipment do I need for the Forward Jump?
The Forward Jump is done with no equipment — just body weight.
What's a good alternative to the Forward 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.