# Backward Jump

URL: https://heatsy.app/ex/backward-jump

Also known as: Backward Jumps, Jump Backward, Reverse Broad Jump

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Technique

1. Stand with feet shoulder-width apart and check that the space behind you is clear.
2. Swing the arms back and bend the knees slightly.
3. Swing the arms forward and jump up and backward, extending the hips, knees and ankles.
4. Land softly on the balls of the feet with the hips back and the knees bent.
5. Reset and repeat, or turn around and jump forward.

### Cues

- Land quietly in a half squat.
- Look over a shoulder to check the space.
- Keep jumps small at first.

### Common mistakes

- Jumping when the space behind is not clear.
- Landing on the heels and falling back.
- Landing with straight knees.
- Leaning too far forward on landing.

## Alternatives

- [Broad Jump](https://heatsy.app/ex/broad-jump)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Box Jump](https://heatsy.app/ex/box-jump)