Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Backward Jump
Quads · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
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.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutescalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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