How to do the Astride Jumps (male)
Astride Jumps (male) is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Astride Jumps (male) demonstration · © GymiaFit
Astride Jumps (male) at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Astride Jumps (male) step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees and lower your body into a squat position.
- 3Jump explosively upwards, extending your legs and arms.
- 4While in the air, spread your legs apart and bring your arms out to the sides.
- 5Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
- 6Repeat for the desired number of repetitions.
Astride Jumps (male) — questions
What muscles does the Astride Jumps (male) work?
The Astride Jumps (male) primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Astride Jumps (male)?
None — the Astride Jumps (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Astride Jumps (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Astride Jumps (male)?
Back And Forth Step, Bear Crawl, Half Knee Bends (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Astride Jumps (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.