How to do the Backward Jump
Backward Jump is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Backward Jump demonstration · © GymiaFit
Backward Jump at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Backward Jump step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees slightly and jump backwards, pushing off with both feet.
- 3Land softly on the balls of your feet, bending your knees to absorb the impact.
- 4Repeat for the desired number of repetitions.
Backward Jump — questions
What muscles does the Backward Jump work?
The Backward Jump primarily targets the Quads. It also recruits the Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Backward Jump?
None — the Backward Jump uses your bodyweight only, so it works at home with nothing but floor space.
Is the Backward Jump 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 Backward Jump?
All Fours Squad Stretch, Balance Board, Chair Leg Extended Stretch 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 Backward Jump 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.