> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Blocks jump through backward
> Novice · Dynamic · Bilateral. Strength
Also known as: Blocks jump back.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 12 s |
## Technique
1. From a seated position with legs in front of you, place blocks on each side of the hips.
2. Place your hands on the blocks.
3. Cross the legs at the shins.
4. Lift up.
5. Bring the weight forward and bend the elbows, shooting the legs back.
6. Uncross the feet and land in Bottom pushup hold.
7. Transition to upward facing dog and then to downward facing dog.
## Form tips
* Keep the legs as close to your chest as possible.
* Place the wrists just below your shoulders to maximize the length of your arms.
* Use the momentum of leaning forward to shoot the legs back.
## Muscles
Strength
- Serratus anterior
- Chest
- Back
- Pelvis
- Quadriceps
- Abs
- Obliques
- Hip adductors
* Serratus anterior
* Lower trapezius
* Latissimus dorsi
* Pectoralis minor
* Iliacus
* Rectus femoris
* Psoas major
* Rectus abdominis
* External oblique
* Internal oblique
## Equipment
## Appears in
## Progressions
Novice
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/blocks-jump-through-backward-e19o). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
