Backward Jump
Learn how to do the Backward Jump with proper form and technique. This body weight exercise primarily targets your Quads, with secondary emphasis on Hamstrings, Glutes, Calves.
How to Do the Backward Jump
Follow these steps to perform the Backward Jump with correct form:
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees slightly and jump backwards, pushing off with both feet.
- 3Land softly on the balls of your feet, bending your knees to absorb the impact.
- 4Repeat for the desired number of repetitions.
Backward Jump Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Backward Jump?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Backward Jump work?
The Backward Jump primarily targets your Quads. Secondary muscles worked include Hamstrings, Glutes, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Backward Jump?
No. The Backward Jump is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Backward Jump with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Backward Jump?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Backward Jump?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Backward Jump best for?
The Backward Jump fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Backward Jump in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS