- Stand tall with a straight back.
- Bend your knees and lower your arms to prepare for a long jump.
- Take a long jump forward (throw your arms forward to help).
- Land by bending your knees.
- Stand up and make small backward hops to get back to the starting position.
Long jump and backward hops
Execution instructions
Stimulated muscles
Primary muscles
Glutes
Quadriceps
Secondary muscles
Abs
Calves
Hamstrings
Alternative exercises
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