Legs · Bodyweight
Astride Jumps
How to do the astride jumps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall with feet together and arms at your sides. Jump your feet out wide while swinging your arms out and up, then jump back to the start. Keep a light, springy bounce throughout.
- 1Feel a light bounce off the balls of your feet
- 2Land soft with a slight knee bend to absorb each jump
- 3Keep a steady rhythm and relaxed breathing
Common mistakes
- Don't land heavy or flat-footed
- Avoid locking your knees on landing
- Don't let your shoulders creep up toward your ears
Muscles worked
The astride jumps mainly works the calves, with the quads, glutes, hamstrings, and adductors assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- AdductorsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the astride jumps for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.