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Forward and Backward Jump (Trampoline)

Forward and Backward Jump (Trampoline)

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Muscle Groups
  • Abs and Core
  • Full Body
  • Hips & Buttocks
  • Legs
  • Leg power
  • Hip power


Forward and backward jumping on a trampoline develops power in the legs and hips. The trampoline requires additional stabilization at the ankles, knees and hips. The added instability challenges your body to remain balanced as you jump forward and backward. If the exercise is performed for several minutes it can be a great conditioning exercise. This exercise is can be included as part of a circuit training program.


  • Stand with your feet directly underneath you.
  • Jump forward, landing with your feet directly underneath you.
  • Immediately jump back with your feet directly underneath you.
  • Repeat without pausing during the landing phase.


  • Over-shooting your landing area
  • Hunching and not keeping the chest up