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Astride Jumps

Step by step instructions, muscle activation and variants for the Astride Jumps.

EasyGlutesQuadriceps

About this exercise

A rhythmic plyometric exercise where you repeatedly jump from a feet-together stance to a wide-straddle position and back, elevating the heart rate while training leg power, coordination, and cardiovascular endurance. Sometimes called stride jumps, this movement is a staple of warm-up routines and conditioning circuits.

How to Perform

  • Stand tall with feet together and arms at your sides
  • Jump off both feet simultaneously, landing with feet wide apart in a straddle stance while keeping your knees soft
  • Immediately jump again, bringing your feet back together to the starting position
  • Maintain an upright posture and land softly each time to protect your joints
  • Continue at a steady, rhythmic pace for the desired number of repetitions or duration

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesCore

About the Astride Jumps

The Astride Jumps is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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