Quads exercise · body weight
Forward Jump
The forward jump is a bodyweight exercise that targets the quads, with the calves, hamstrings and glutes assisting.
- Target muscle
- Quads
- Also works
- Calves, hamstrings, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the forward jump
- 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.
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 calves, hamstrings and glutes work as secondary muscles. See all quad exercises or every bodyweight exercise.
