Backward Jump
Use pure bodyweight leverage to build legs that drive out of the hole: Backward Jump fits into any lower-body session.
How to do Backward Jump
- 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.
Backward Jump Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Backward Jump Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than Backward Jump
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Backward Jump — Frequently Asked Questions
How do you do the Backward Jump?
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. 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 Backward Jump work?
The Backward Jump primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Backward Jump should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Backward Jump good for beginners?
Yes. The Backward Jump 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 Backward Jump?
Try the Dumbbell Single Leg Split Squat, Resistance Band Leg Extension or the Squat On Bosu Ball. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
