Exercise guide · Intermediate · Compound

Backward Jump: How to Do It & Muscles Worked

The backward jump is a plyometric exercise that targets the quadriceps while also engaging the hamstrings, glutes, and calves. It involves jumping backward from a standing position, requiring coordination, balance, and explosive power.

Primary muscles
Quads
Secondary muscles
Hamstrings , Calves , Glutes
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the backward jump
Front view: muscles worked by the backward jump. Primary: quads. Secondary: hamstrings, calves and glutes.
Back view: muscles worked by the backward jump. Primary: quads. Secondary: hamstrings, calves and glutes.
Primary Secondary

How to do the backward jump

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Bend your knees slightly and jump backwards, pushing off with both feet.
  3. Step 3: Land softly on the balls of your feet, bending your knees to absorb the impact.
  4. Step 4: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the backward jump by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Backward Jump alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

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.