backward jump
Body part:
upper legs
Equipment:
body weight
Body target:
quads
Secondary muscles:
- hamstrings
- glutes
- calves
Instructions:
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and jump backwards, pushing off with both feet.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.