backward jump
The backward jump is a plyometric exercise that targets the quadriceps while also engaging the hamstrings, glutes, and calves. It involves jumping backward from a standing position, requiring coordination, balance, and explosive power.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~9/per minute
CARDIO
Target Muscle
quadsLOWER QUADS
Secondary Muscles
hamstringsglutescalves
Instructions
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
