Health Advocate Blog

Workout of the Week: Forward Linear Jumps

Forward Linear Jumps get your whole body moving. It can help you work your glutes, legs, calves and thighs. Be sure that you have a flat surface and plenty of space to perform this move.

How to do it

  1. You’ll start this exercise by standing with your feet hip-width apart. Keep your arms by your sides while focusing on keeping your shoulder blades down. Tighten your core muscles by bringing your belly in towards your spine.
  2. Slowly lower your hips as if you are squatting until you feel your heels starting to lift off of the floor. Aim to keep your back flat by bending your hips. Your head should continue to face forward.
  3. Reach your arms out behind you. Be sure to keep your elbows straight.
  4. Jump forward by pushing your feet off the ground as if to straighten your legs while bringing your arms overhead. Your feet should be level with one another for proper landing.
  5. Pull your legs in front of you as you descend toward the ground, and focus your eyes on the spot on the ground where you plan to land.
  6. As you land, bend your knees and hips so that you slowly absorb the shock of landing. Do not land with straight legs or locked knees!
  7. Once your feet are firmly planted, slowly rise to the starting position.


  • Avoid doing this exercise in a confined space. You’ll need plenty of room with nothing on the floor.
  • This exercise may not be for you if you have/had knee or hip issues.

Want more fitness ideas? If you’re a Health Advocate member with access to the wellness coaching component of our Wellness Program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

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