Astride Jump
Jump into fitness! This full-body exercise builds strength and coordination with explosive, calorie-torching fun.
The Astride Jump mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Astride Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Astride Jump Variations and Alternatives
How to do the Astride Jump
Initial Setup: Stand with your feet together and arms at your sides. Prepare to jump by slightly bending your knees and keeping your core tight.
Jump Execution: Jump up explosively, spreading your legs to land with your feet wider than shoulder-width apart. As you jump, swing your arms outward to help propel your body upward and maintain balance.
Landing: Land softly with your knees bent to absorb the impact and immediately jump back up, bringing your legs back together. Repeat the sequence in a continuous, fluid manner for the desired number of repetitions.
Maintaining Performance: Maintain a steady pace and focus on explosive jumps with soft landings throughout the set.
Safety and Form: Ensure to warm up properly before beginning the exercise and cool down afterward. Maintain proper form at all times, and if you feel any pain or discomfort, stop the exercise immediately and consult a professional if necessary.
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Astride Jump FAQs
What muscles does the Astride Jump work?
The Astride Jump mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Astride Jump?
None. The Astride Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Astride Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Astride Jump variations and alternatives?
Similar exercises include the Body Throw, Broad Long Jump, Burpee Two Star Jump and Split Bound Jump.
Training calculators
Work out the numbers behind your training before your next session.