> ## 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.
# Ground jump through backward
> Novice · Dynamic · Bilateral. Strength
Also known as: Jump back.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 11 s |
## Technique
1. From a seated position with legs in front of you, cross your legs at the chins.
2. Place your hands on each side of the hips.
3. Lift up and bring the legs to the chest.
4. Bring the weight forward and bend the elbows, shooting the legs back.
5. Uncross the feet and land in Bottom pushup hold.
6. Transition to upward facing dog and then to downward facing dog.
## Form tips
* If this version is too hard, practice the version with blocks first.
* 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
Intermediate
## Regressions
Novice
Novice
Novice
Novice
Novice
Beginner
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/ground-jump-through-backward-e19n). 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.
