Touchdown
Squat, jump, and score! Touchdown is a full-body exercise that builds power and coordination. Get ready to spike your heart rate!
The Touchdown 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.
Touchdown Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Touchdown Variations and Alternatives
How to do the Touchdown
Start by standing with your feet shoulder-width apart.
Lower your body into a squat position while keeping your chest up and back straight.
As you descend into the squat, reach forward with your hands towards the ground, just in front of your feet.
Explosively jump upward, extending your legs and swinging your arms up above your head.
While in mid-air, mimic the motion of catching a football, bringing your arms close together at the top as if 'catching' the touchdown pass.
As you land, ensure that you land softly back into the squat position with your hands reaching towards the ground to absorb the impact. Your knees should be bent to cushion the landing.
Repeat the exercise for the recommended number of repetitions or time frame.
Maintain control throughout the movement and be mindful of your form to avoid any injuries.
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Touchdown FAQs
What muscles does the Touchdown work?
The Touchdown 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 Touchdown?
None. The Touchdown is a bodyweight exercise, so you can do it anywhere.
Is the Touchdown 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 Touchdown go on?
It belongs on leg day in a push/pull/legs routine.
What are some Touchdown variations and alternatives?
Similar exercises include the Body Throw, Touchdown Heel-Tap Jump, Bodyweight Slow to Explosive Squat and Deadlift & Jump.
Training calculators
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