10 Best Backward Jump Alternatives for Quad Strength

Ranked Backward Jump Alternatives

10 substitutes, ranked by how closely each one matches the Backward Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Forward Jump

   99% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Swing your arms back for momentum.
   4. Jump forward explosively, extending your hips, knees, and ankles.
   5. Land softly on the balls of your feet and immediately go into the next jump.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
2. 

   Progression

   2. Bench Jump

   99% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a short squat in preparation for the jump; swing your arms behind you.
   3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
   4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
   5. Turn around and face the opposite direction, then jump back over the bench.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
3. 

   Progression

   3. Rocket Jump

   99% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
4. 

   4. Quick Leap

   99% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. You will need a box for this exerise.
   2. Begin facing the box standing 1-2 feet from its edge.
   3. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
   4. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
5. 

   Progression

   5. Frog Hops

   97% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
   2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
   • Balance: easier to stay steady on than the Backward Jump
6. 

   6. Linear Depth Jump

   95% match

   • Quads
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
   2. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
   3. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
   4. Land softly, asborbing the impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
7. Play demonstration

   7. Semi Squat Jump

   93% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the quads with less balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
   • Balance: easier to stay steady on than the Backward Jump
8. Play demonstration

   8. Quads

   92% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
   • Balance: easier to stay steady on than the Backward Jump
9. 

   9. Freehand Jump Squat

   91% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Backward Jump
   • Equipment: bodyweight only, the same as the Backward Jump
   • Body position: standing, the same as the Backward Jump
   • Balance: easier to stay steady on than the Backward Jump
10. Play demonstration

    10. Balance Board

    90% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Place the balance board on a flat surface.
    2. Step onto the balance board with one foot, ensuring it is centered.
    3. Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
    4. Maintain your balance and stability as you hold the position for a desired amount of time.
    5. Repeat the exercise with the other foot.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches

    • Primary muscle: quads, the same as the Backward Jump
    • Equipment: bodyweight only, the same as the Backward Jump
    • Body position: standing, the same as the Backward Jump