Ninja jump is one of those moves that makes you feel like a total badass! As soon as I saw this exercise I wanted to be able to do it myself. It requires a lot of strength, flexibility and of course, persistence. You may have heard this move being called kneeling jump squat but let’s stick to ninja jump…it just sounds better!
I always do my best to keep my workouts fun, and challenging exercises like ninja jump are a perfect addition. At the end of the day that’s all that really matters, right? To push and challenge ourselves, to become stronger, fitter and to enjoy our workouts.
If you’re still wondering what ninja jump is and how it looks like here it is:
It took me quite a while to be able to do it, but I’m so happy that I stuck with it and can finally check it off my ‘fitness goals’ list. That day when I finally did the ninja jump, I struggled with my thoughts for 10 minutes at least. I was afraid of falling and kept telling myself to give up. But I kept trying and trying and pushing past those mental barriers. I’m telling you this because if I can do it then so can you.
The best thing about exercises like this is the fact that once you learn it you won’t have to practice it daily anymore. Your body will remember the movement and so will your mind. Once you master ninja jump the fear will be long gone. Furthermore, every time you do the ninja jump after that you’ll start getting excited for it.
It’s incredibly motivating seeing your body progress so don’t stop challenging yourself. Here you can watch the video and see what else you can add to your ninja jump once you master it!
Further down in this post you can read all about it in details!
Now if you’re ready to learn this badass move, put your game face on and let’s tackle the ninja jump together!
Master Ninja Jump With These Helpful Tips
Before we start anything, let’s look at the muscles involved during this move. Ninja jump is a compound movement meaning it works multiple muscles at the same time. Since this is an exercise that requires a lot of lower body strength it primarily works your leg muscles. Your glutes and quadriceps do most of the work, however even your hamstrings and calves are involved.
Moving on to the upper body, ninja jump works your core, lower back and your arms. First time I learned ninja jump my abs were sore for 3 days straight haha. It is definitely an incredibly awesome exercise for your whole body.
Building Strength For Ninja Jump
Like I mentioned above, ninja jump primarily works your leg muscles so building lower body strength is a must. What’s gonna help you the most here are explosive exercises that include jumping. Such as tuck jumps, box jumps, jumping squats, jumping lunges, etc.
Other than working on lower body strength you should also work on making your core stronger. While all these jumping exercises will help engage and stabilize your core I recommend you do some extra work that focuses strictly on the core muscles.
Here are a couple of exercises that will help you strengthen your core: plank, mountain climbers, Everest climbers, side plank w/ a leg lift, pike up, etc.
Working On Flexibility
Ninja jump requires good mobility and flexibility in the hip flexors so if your hip flexors are tight, you need to work on loosening them. However, ninja jump shouldn’t be the only reason why you should stretch your hip flexors.
Tight hip flexors can cause lower back pain, worsen your posture and negatively affect your workouts! On the other hand, if you suffer from anterior pelvic tilt, stretching out hip flexors can help you correct and improve your posture.
Stretches that will improve hip flexor flexibility are: cobbler’s pose, reclined cobbler, happy baby, pigeon pose, low lunge, crescent lunge, camel pose, yogi squat, hero pose,…
I think I’ve pretty much covered everything you need to do in order to be able to master ninja jump. You need strong legs and core, flexible hip flexors and a pinch of bravery. You might feel intimidated by this exercise, scared too, and if you feel like that, start by practicing on a padded surface. So even if you fall, it won’t be painful or scary. Just make sure you’re properly warmed up before starting and practice, practice, practice!
NOTE: If you have suffered a knee/joint injury or you feel pain when performing high impact exercises do not attempt this exercise. Always consult your doctor beforehand.
I hope you found this post helpful and please feel free to keep me updated with your ninja jump progress! I know you can do it so go and be a badass ninja,