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All exercises

Forward jump

Intermediate

Forward jump is a compound bodyweight exercise for the quads, also working the calves, hamstrings, and glutes.

What it works

Primary muscle

Quads

Also works

CalvesHamstringsGlutes

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Bend your knees and lower your body into a squat position.
  3. 3Swing your arms back for momentum.
  4. 4Jump forward explosively, extending your hips, knees, and ankles.
  5. 5Land softly on the balls of your feet and immediately go into the next jump.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Backward jumpBodyweight
  • Jump box overBodyweight
  • Single leg board jumpBodyweight
  • Single leg vertical jumpBodyweight
  • Broad jump to verticalBodyweight

Harder variations

  • Single leg vertical jumpBodyweight
  • Broad jump to verticalBodyweight
Logged today · 1 min restForward jump

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