How to do the Forward Jump
Forward 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 Calves and Hamstrings.
Forward Jump demonstration · © GymiaFit
Forward Jump at a glance
- Primary muscles
- Quads
- Secondary muscles
- Calves, Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Forward Jump step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees and lower your body into a squat position.
- 3Swing your arms back for momentum.
- 4Jump forward explosively, extending your hips, knees, and ankles.
- 5Land softly on the balls of your feet and immediately go into the next jump.
- 6Repeat for the desired number of repetitions.
Forward Jump — questions
What muscles does the Forward Jump work?
The Forward Jump primarily targets the Quads. It also recruits the Calves, Hamstrings, Glutes as secondary movers.
What equipment do I need for the Forward Jump?
None — the Forward Jump uses your bodyweight only, so it works at home with nothing but floor space.
Is the Forward 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 Forward Jump?
All Fours Squad Stretch, Backward Jump, Balance Board 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 Forward 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.