Backward Jump
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyIntermediate
- TypePlyometric · Explosive
- Secondary muscles
- Hamstrings, Glutes, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Plyometrics
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Jumping backward removes the visual feedback you rely on going forward, so the calves and quads must control a landing you cannot see. Keep each hop short, stick the landing before rebounding, and treat it as a control drill at low volume rather than a max-effort power exercise.
How to 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.
- Repeat for the desired number of repetitions.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Quads · Legs
The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
Secondary
- Hamstrings
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Alternatives
Frequently asked questions
What muscles does the Backward Jump work?
The Backward Jump primarily works the quads. It also involves the hamstrings, glutes and calves, which assist the movement and stabilise the joints.
Is the Backward Jump good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Backward Jump with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Backward Jump?
If you cannot do the Backward Jump, try the Broad Jump, the Box Jump Over or the Single Leg Broad Jump. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Backward Jump, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.