Quads · Body weight · Intermediate
How to do Forward Jump
The forward jump is a plyometric exercise that targets the quadriceps and also works the calves, hamstrings, and glutes. It involves jumping forward explosively from a squat position and landing softly, then repeating the movement.
- Primary muscle
- Quads
- Also works
- Calves, Hamstrings and Glutes
- Equipment
- Body weight
- Level
- Intermediate
- Category
- Legs
How to do Forward Jump, step by step
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Swing your arms back for momentum.
- Jump forward explosively, extending your hips, knees, and ankles.
- Land softly on the balls of your feet and immediately go into the next jump.
- Repeat for the desired number of repetitions.
Muscles worked
Forward Jump works your quads as the main mover, with help from your calves, hamstrings and glutes.
Track Forward Jump in SPLYT
Forward 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.
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