Exercise guide · Beginner · Cardio

Astride Jumps (Male) - Dynamic Variation: How to Do It & Muscles Worked

Astride jumps (male) are a plyometric cardio exercise that involves jumping explosively from a squat position, spreading the legs and arms in the air, and landing softly. This movement targets the cardiovascular system while also engaging the quadriceps, hamstrings, and calves.

Primary muscles
Not recorded
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the astride jumps (male) - dynamic variation
Front view: muscles worked by the astride jumps (male) - dynamic variation. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the astride jumps (male) - dynamic variation. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the astride jumps (male) - dynamic variation

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Bend your knees and lower your body into a squat position.
  3. Step 3: Jump explosively upwards, extending your legs and arms.
  4. Step 4: While in the air, spread your legs apart and bring your arms out to the sides.
  5. Step 5: Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
  6. Step 6: Repeat for the desired number of repetitions. Emphasize dynamic control.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.