Animated GIF · Available via API
gif_boxBackward Jump
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Beginner
target Target Muscle Groups
Primary: Quads
accessibility
Upper Legs
Hamstrings
Glutes
Calves
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Backward Jump is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
list_alt Step-by-Step Instructions
1
Stand with your feet shoulder-width apart.
2
Bend your knees slightly and jump backwards, pushing off with both feet.
3
Land softly on the balls of your feet, bending your knees to absorb the impact.
4
Repeat for the desired number of repetitions.
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Developer API
Use this data in your app
Access Backward Jump and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
curl "https://api.workoutxapp.com/v1/exercises/1473" \
-H "X-WorkoutX-Key: YOUR_API_KEY"
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curl "https://api.workoutxapp.com/v1/exercises?bodyPart=upper%20legs&limit=20" \
-H "X-WorkoutX-Key: YOUR_API_KEY"