Backward Jump

Backward Jump


This exercise involves jumping backwards, either in place or over an obstacle. It helps to improve explosive power, coordination, and balance.

Muscle Group

Equipment Required

Backward Jump Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees slightly and jump backwards as far as you can.
  3. Land softly on the balls of your feet and immediately jump backwards again.
  4. Repeat for the desired number of repetitions or time.

Backward Jump Form & Visual

Backward Jump

Backward Jump Benefits

  • Improves explosive power in the legs
  • Increases agility and coordination
  • Strengthens the lower body muscles, including the glutes, hamstrings, and calves
  • Improves cardiovascular endurance
  • Can be done with minimal equipment and space

Backward Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Backward Jump Variations & Alternatives