Exercise technique

backward jump

The backward jump is a plyometric exercise that targets the quadriceps while also engaging the hamstrings, glutes, and calves. It involves jumping backward from a standing position, requiring coordination, balance, and explosive power.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  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.

Which other muscles are involved?

Hamstrings, Glutes, Calves.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

forward jump

Quads · Body weight

jump box over (male)

Quads · Body weight

single leg board jump

Quads · Body weight

single leg vertical jump

Quads · Body weight

broad jump to vertical

Quads · Body weight

barbell squat jump step rear lunge

Quads · Barbell

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