Prayer Push Jump
Squat, jump, and PRAY you can do more! This full-body exercise builds strength and gets your heart pumping.
The Prayer Push Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Prayer Push Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Prayer Push Jump Variations and Alternatives
How to do the Prayer Push Jump
Stand with your feet shoulder-width apart, with your arms extended in front of you, palms together in a "prayer" position.
Lower your body into a squat position by bending your knees and pushing your hips back, keeping your palms together.
Push off from the balls of your feet and jump into the air as high as you can.
While in the air, extend your arms out to the sides, parallel to the floor.
Land softly on the balls of your feet, immediately lowering back into the squat position to absorb the impact and prepare for the next jump.
Bring your palms back together in front of you as you land.
Repeat the movement for the desired number of repetitions.
Remember to maintain good form throughout the---
Prayer Push Jump FAQs
What muscles does the Prayer Push Jump work?
The Prayer Push 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 Prayer Push Jump?
None. The Prayer Push Jump is a bodyweight exercise, so you can do it anywhere.
Is the Prayer Push Jump 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 Prayer Push Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Prayer Push Jump variations and alternatives?
Similar exercises include the Basketball Shot Jump, Arm Countermovement Pull Jump, Jumping Air-Clap and Knee-Tuck Jump.
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