Astride Jumps

Astride Jumps


This exercise involves jumping with both feet together while straddling an object, such as a bench or box. The athlete jumps up and lands with their feet on either side of the object, then jumps back up and lands with their feet together on top of the object. This exercise helps to improve lower body strength, explosiveness, and coordination.

Muscle Group

Equipment Required

Astride Jumps Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees slightly and jump up, pushing off the balls of your feet.
  3. While in the air, spread your legs apart and bring your arms up to shoulder height.
  4. Land with your feet wider than shoulder-width apart and your knees bent.
  5. Jump again, bringing your legs back together and lowering your arms to your sides.
  6. Repeat the sequence for the desired number of repetitions.

Astride Jumps Form & Visual

Astride Jumps

Astride Jumps Benefits

  • Improves hand-eye coordination
  • Increases cardiovascular endurance
  • Strengthens upper body muscles
  • Enhances agility and quickness
  • Improves reaction time
  • Boosts mental focus and concentration

Astride Jumps Muscles Worked

  • Quadriceps
  • Glutes
  • Calves
  • Hamstrings
  • Core muscles

Astride Jumps Variations & Alternatives

  • Straddle jumps
  • Single leg astride jumps
  • Double leg astride jumps with a hop
  • Astride jumps with a 180-degree turn
  • Astride jumps with a 360-degree turn