TETSUForward Jump
The Forward Jump is a bodyweight exercise for the upper legs that primarily targets the quads, with the calves, hamstrings and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
quadsupper legs
calveshamstringsglutes
body weight
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.
Common questions
What muscles does the Forward Jump work?
The Forward Jump primarily targets the quads. The calves, hamstrings and glutes work as supporting muscles.
What equipment do I need for the Forward Jump?
None. The Forward Jump uses your body weight only, so you can do it anywhere.
How many sets and reps of the Forward Jump should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Forward 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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