Quads · Body weight · Intermediate
How to do 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.
- Primary muscle
- Quads
- Also works
- Hamstrings, Glutes and Calves
- Equipment
- Body weight
- Level
- Intermediate
- Category
- Legs
How to do Backward Jump, step by step
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Muscles worked
Backward Jump works your quads as the main mover, with help from your hamstrings, glutes and calves.
Track Backward Jump in SPLYT
Backward Jump is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
