Astride Jumps 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Astride Jumps are a bodyweight plyometric exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. The exercise involves jumping forward and backward in a quick, explosive motion, landing softly with feet shoulder-width apart to absorb impact. It improves lower-body power, coordination, and cardiovascular endurance, while also activating the core to maintain stability and proper posture throughout the movement.
How to Perform
Begin standing upright with your feet touching and arms resting naturally at your sides.
Propel yourself forward into a jump, landing with your feet about shoulder-width apart.
Immediately spring backward to return to the original stance with feet together.
Continue alternating forward and backward jumps in a controlled but energetic rhythm.
Focus on soft landings, using your legs to absorb the shock and reduce strain on your joints.
Engage your core muscles and keep your torso upright to maintain balance and proper alignment.
Complete 3 sets of 10–15 repetitions, resting briefly between sets to recover.
For added challenge, place a small object or low obstacle in front of you to jump over during the forward leap.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on landing softly to protect your knees and ankles.
Keep your core tight to maintain balance and posture.
Use a quick, explosive motion to maximize power and engagement.
Avoid letting your knees cave inward during landing.
Maintain even weight distribution on both feet.
Keep arms relaxed but use them slightly for momentum.
Do not rush; control the backward jump to prevent strain.
Ensure the landing surface is stable and non-slippery.
Gradually increase intensity with distance or small obstacles.
Breathe rhythmically to support endurance and coordination.
How Not to Perform
Do not land heavily on your heels, which can strain knees and ankles.
Avoid letting your knees collapse inward during jumps.
Do not arch or slump your back; maintain a neutral spine.
Avoid using your arms excessively, which reduces quad and glute engagement.
Do not rush the movement; skipping control wastes energy and reduces effectiveness.
Avoid locking your knees when landing, which can cause injury.
Do not jump on an unstable or slippery surface.
Avoid holding your breath; maintain steady breathing to support muscle performance.
Do not let your feet drift too wide or too narrow, which decreases focus on quads.
Avoid shallow or half-hearted jumps; ensure full extension and engagement of lower-body muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
