Quads exercise · body weight
Backward Jump
The backward jump is a bodyweight exercise that targets the quads, with the hamstrings, glutes and calves assisting.
- Target muscle
- Quads
- Also works
- Hamstrings, glutes, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the backward jump
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The hamstrings, glutes and calves work as secondary muscles. See all quad exercises or every bodyweight exercise.
