Backward jump
The backward jump is a plyometric exercise that targets the quadriceps, glutes, and hamstrings. It involves jumping backward from a standing position, focusing on explosive power and coordination.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Equipment
- Body weight
- Level
- Intermediate
Form tips
- Maintain a slight bend in your knees when landing to absorb impact.
- Engage your core throughout the movement.
- Use your arms to generate momentum.
What to watch out for
- Knee injuries
- Lower back pain
- Ankle instability
Also known as
Salto all'indietro, plyometric jump, explosive jump