Body Throw
Explosive full-body move! Jump forward with power, land soft, and repeat. Great for cardio and strength.
The Body Throw is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Body Throw Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Body Throw Variations and Alternatives
How to do the Body Throw
Begin in a standing position with your feet shoulder-width apart, arms at your sides.
Start by quickly lowering your body into a squat position while swinging your arms backward.
Explosively jump up and forward (as if to throw your body in front of you) while extending your arms overhead. Ensure your body is fully extended in the air during the peak of the jump.
Land softly on the balls of your feet, absorbing the impact by returning to the squat position to help prevent injury.
Immediately transition into the next repetition by using the momentum from landing to power your next jump forward.
Continue to repeat the exercise for the desired number of repetitions or sets, maintaining a rhythm and avoiding resting between jumps to maintain intensity.
Safety notes: Make sure to perform a proper warm-up before engaging in this high-intensity exercise to avoid injury. Land softly to protect your joints and maintain control throughout the movement. This exercise can be quite demanding, so ensure that you have a solid foundation of strength and fitness before attempting it.
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Body Throw FAQs
What muscles does the Body Throw work?
The Body Throw mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Body Throw?
None. The Body Throw is a bodyweight exercise, so you can do it anywhere.
Is the Body Throw a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Body Throw go on?
It belongs on leg day in a push/pull/legs routine.
What are some Body Throw variations and alternatives?
Similar exercises include the Bodyweight Front Slam, Long Jump, Standing Power Throw and Touchdown.
Training calculators
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