The backward jump is a plyometric exercise where you jump in reverse direction — pushing off and landing while moving backward. It trains backward jumping power, coordination, and proprioception. It is a less common but valuable plyometric variation, particularly for athletes who need rearward movement skills.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Trains backward jumping power
- Develops coordination and proprioception in less common direction
- Useful for athletes with rearward movement needs
- Builds explosive lower-body power
- No equipment needed
- Valuable plyometric variation
How to perform
- Stand tall with feet hip-width apart. Arms at your sides. Make sure the area behind you is clear.
- Sit your hips back into a partial squat. Swing your arms back to load the jump.
- Explode upward and slightly backward by extending your hips, knees, and ankles.
- Swing your arms forward to drive the backward momentum.
- Land softly with bent knees, several inches behind your starting position.
- Absorb the landing through your legs.
- Immediately reset and prepare for the next backward jump.
- Look slightly back periodically for safety. Aim for 5 to 8 reps per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary