Intermediate
BACKWARD JUMP
Upper legs
Body Part
Quads
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart.
2
Step:2 Bend your knees slightly and jump backwards, pushing off with both feet.
3
Step:3 Land softly on the balls of your feet, bending your knees to absorb the impact.
4
Step:4 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
