TETSUBackward Jump
The Backward Jump is a bodyweight exercise for the upper legs that primarily targets the quads, with the hamstrings, glutes and calves assisting. Follow the 4 steps below for correct form, with an animated demonstration.
quadsupper legs
hamstringsglutescalves
body weight
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.
Common questions
What muscles does the Backward Jump work?
The Backward Jump primarily targets the quads. The hamstrings, glutes and calves work as supporting muscles.
What equipment do I need for the Backward Jump?
None. The Backward Jump uses your body weight only, so you can do it anywhere.
How many sets and reps of the Backward Jump should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Backward Jump works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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