backward jump
backward jump — highlighted muscle: quads

Muscles worked

quads, hamstrings, glutes, calves

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backward jump

Body part
upper legs
Equipment
body weight
Target muscle
quads
Muscle group
hamstrings

Secondary muscles

hamstringsglutescalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart.

  2. 2

    Bend your knees slightly and jump backwards, pushing off with both feet.

  3. 3

    Land softly on the balls of your feet, bending your knees to absorb the impact.

  4. 4

    Repeat for the desired number of repetitions.

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