Exercise Library
Astride Jumps
A plyometric lower-body exercise performed from a standing position where the movement involves jumping outward into a wide stance and then returning to the starting position in a continuous, explosive rhythm. The exercise focuses on quick changes in leg position while maintaining balance, coordination, and soft landings to reduce joint impact. It is typically performed at a steady pace to develop lower-body power, agility, and cardiovascular endurance.
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings, Calves, Core Stabilizers
Equipment
Bodyweight
Category
Cardio
How to Do the Astride Jumps
- Stand tall with feet together, arms relaxed at your sides or hands on your hips.
- Bend your knees slightly and keep your weight on the balls of your feet.
- Jump and split your feet outward, landing in a wide stance a bit beyond shoulder width.
- Rebound immediately, jumping your feet back together into the narrow stance.
- Keep each hop low and quick, letting the ankles and calves do the springing.
- Hold your torso upright and core braced so only the legs travel.
- Continue at a steady pace for 20 to 60 seconds per round.
Common Mistakes
- Landing on flat feet: heavy heel landings kill the rebound and jar the knees; stay springy on the balls of the feet.
- Jumping too high: height adds fatigue without benefit here; the goal is fast, low, rhythmic hops.
- Knees collapsing inward on the wide landing: let the knees track over the toes as the feet split out.
- Slowing to a stomp: if the rhythm breaks down into single heavy jumps, rest briefly and restart at a crisp tempo.
Track This Exercise in the App
Log your astride jumps sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.