Target Muscle

    Quads

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Plyometrics

    LegsBody Weight

    Forward Jump

    The forward jump is a plyometric exercise that targets the quadriceps and also works the calves, hamstrings, and glutes. It involves jumping forward explosively from a squat position and landing softly, then repeating the movement.

    Also Works

    CalvesHamstringsGlutes

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart.

    2. 2

      Bend your knees and lower your body into a squat position.

    3. 3

      Swing your arms back for momentum.

    4. 4

      Jump forward explosively, extending your hips, knees, and ankles.

    5. 5

      Land softly on the balls of your feet and immediately go into the next jump.

    6. 6

      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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