Prayer Push Jump
Expert Advice
Ensure you keep your elbows close to your body during the push to maximize tricep engagement. Use your legs to power the jump and land softly to protect your joints.
How-to-do Steps
- Begin in a standing position with feet shoulder-width apart and palms together at chest level.
- Lower into a squat position.
- Push through your heels to explosively jump up while pushing your palms together in a 'prayer' motion.
- Land softly back into the squat position and repeat.
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Muscles Worked
Prayer Push Jump primarily targets the Quads, Hamstrings, Glutes, Shoulders, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Glutes20%
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Prayer Push Jump work?
Prayer Push Jump primarily targets the Quads, Hamstrings, Glutes, Shoulders, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Prayer Push Jump?
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 Prayer Push Jump suitable for beginners?
Prayer Push Jump is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
