Target Muscle

    Quads

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Plyometrics

    LegsBody Weight

    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.

    Also Works

    HamstringsGlutesCalves

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart.

    2. 2

      Bend your knees slightly and jump backwards, pushing off with both feet.

    3. 3

      Land softly on the balls of your feet, bending your knees to absorb the impact.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Quads Exercises

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