Astride Jumps (male)
Also known as: astride jump male
Skip the guesswork: Astride Jumps (male) leans on pure bodyweight leverage for heart-rate control at real speed.
How to do Astride Jumps (male)
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Jump explosively upwards, extending your legs and arms.
- While in the air, spread your legs apart and bring your arms out to the sides.
- Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Astride Jumps (male) Sets and Reps by Goal
Strength
6 rounds of 20 seconds hard with 100 seconds of easy movement between. Keep the easy portion genuinely easy so the hard part stays hard.
Hypertrophy
5 rounds of 60 seconds at a strong pace with 60 seconds easy. Track rounds completed at full quality, not total time on the clock.
Endurance
15-20 minutes at a pace you could hold a short conversation through. Add one round before you add intensity to the rounds you have.
Common Astride Jumps (male) Mistakes
Sprinting the first round and crawling through the rest
Set the pace by the round you would be able to repeat six times.
Skipping the easy portion between hard efforts
Treat recovery as prescribed work so the next effort keeps its quality.
Doing far too much on day one and needing three days to recover
Start with two or three sessions a week and add a fourth once they feel easy.
Easier and Harder Than Astride Jumps (male)
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Astride Jumps (male) — Frequently Asked Questions
How do you do the Astride Jumps (male)?
Stand with your feet shoulder-width apart. Bend your knees and lower your body into a squat position. Jump explosively upwards, extending your legs and arms. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Astride Jumps (male) work?
The Astride Jumps (male) primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.
How many sets and reps of the Astride Jumps (male) should I do?
For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Track rounds completed at full quality, not total time on the clock. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Astride Jumps (male) good for beginners?
Yes. The Astride Jumps (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Astride Jumps (male)?
Try the Stationary Bike Run, Jump Rope or the Walking On Stepmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Astride Jumps (male) the same as the astride jump male?
Yes. The Astride Jumps (male) is also commonly called the astride jump male. Different gyms and training programs label it differently, but "astride jump male" refer to this same movement.
