Legs · Bodyweight
Prayer Push Jump
How to do the prayer push jump, 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 with your feet together and your palms pressed together in front of your chest. Press your hands firmly into each other while you bend your knees, then explode straight up into a small jump. Land softly with bent knees and immediately reset, keeping the palm pressure throughout.
- 1Feel your chest engage as you press your palms together
- 2Load your legs on the dip and explode through the jump
- 3Land soft and quiet with bent knees to absorb the impact
Common mistakes
- Don't land with stiff, straight legs
- Avoid letting your palms separate during the press
- Don't let your knees cave in as you jump or land
Muscles worked
The prayer push jump mainly works the quads, with the mid chest, glutes, calves, forearms, hamstrings, and internal rotators assisting.
- QuadsPrimary
- Mid ChestSupport
- GlutesSupport
- CalvesSupport
- ForearmsSupport
- HamstringsSupport
- Internal RotatorsSupport
- TricepsMinor
- Upper ChestMinor
- Lower ChestMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the prayer push jump 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.