Astride Jumps - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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