Backward Jump
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The backward jump is a bodyweight plyometric drill that trains explosive lower-body power and conditioning by launching you backward through the air. As an aerobic plyometric movement, it loads the legs and posterior chain on every takeoff and landing, and it sharpens balance, spatial awareness, and reactive strength when jumping where you can't see.
How to do the Backward Jump
- 1Stand tall in an open, clear area with your feet about hip-width apart and plenty of room behind you.
- 2Glance over your shoulder first to confirm the landing space is clear, since you'll be jumping where you can't see.
- 3Bend your hips and knees into a quarter squat, swinging your arms back to load for the jump.
- 4Swing your arms forward and extend your hips, knees, and ankles to drive yourself up and backward off both feet.
- 5Travel backward through the air while keeping your torso upright and your eyes forward for balance.
- 6Land softly on the balls of both feet, then let your heels settle as you bend your knees to absorb the impact.
- 7Sink into a soft quarter squat on contact to cushion the landing and steady your balance.
- 8Reset to a tall standing stance, re-check your space, and repeat for the prescribed reps.
Form tips
- Always scan the space behind you before each rep — jumping backward means landing blind, so clear obstacles and trip hazards first.
- Land with soft, bent knees on the balls of your feet to absorb force and protect your joints.
- Keep your torso upright and your core braced throughout to stay balanced over your feet on landing.
- Use a strong arm swing to add height and distance, coordinating it with your hip and leg drive.
- Start with small, controlled hops and add distance only once your landings are stable and consistent.
Common mistakes
- Skipping the over-the-shoulder check, which risks tripping or colliding with something you can't see behind you.
- Landing stiff-legged with locked knees, which sends impact straight into the joints instead of absorbing it.
- Landing flat-footed or on the heels first, which jars the body and throws you off balance backward.
- Letting the torso lean too far back in the air, which can pull you off balance and lead to a fall on landing.
- Rushing into the next rep before regaining balance, which compounds sloppy, unsafe landings.
Frequently asked questions
What does the backward jump work?
It's a bodyweight plyometric and aerobic drill that trains explosive lower-body power through the legs and posterior chain, while also challenging your balance, coordination, and spatial awareness.
Is the backward jump safe for beginners?
It can be, but because you land where you can't see, beginners should start with small, controlled hops in a clear, open space and focus on soft, balanced landings before adding distance.
How do I land safely when jumping backward?
Land on the balls of both feet with soft, bent knees, then let your heels settle as you sink into a shallow squat to absorb the impact and steady your balance.
How many reps of backward jumps should I do?
As a plyometric drill, quality beats quantity — start with 2–3 sets of 5–8 controlled reps, resting fully between sets so each landing stays crisp and balanced.
Do I need any equipment for the backward jump?
No — it's a body-weight movement. All you need is a clear, open area with enough space behind you to jump and land safely.
