Astride Jumps
Expert Advice
Land softly on the balls of your feet to reduce impact on your joints and maintain a steady rhythm throughout the set.
How-to-do Steps
- Stand with your feet together and arms at your sides.
- Jump up and spread your legs to land in a straddle position.
- Immediately jump back to the starting position with feet together.
- Use your arms to help propel your body and maintain balance.
- Repeat for the desired number of repetitions or time.
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Muscles Worked
Astride Jumps primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes20%
Shoulders5%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Astride Jumps work?
Astride Jumps primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Astride Jumps?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Astride Jumps suitable for beginners?
Astride Jumps is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
