C Jump Anatomy

C Jump Anatomy is a very elegant dance move that shows the body’s flexibility and the ability of the body to jump higher in a beautiful way. It’s called C Jump because on executing it, you make a ‘C’ with your body while in the air.

For executing a C Jump, you start by doing a down Channe (in plie) and keep your hips tucked in and your back straight. Hips and shoulders should be in one line. Both legs in a C jump go up towards the head. You should have your arms in 2nd position. Then look up and back as much as you can. Think about your quads sitting on table and reaching up and over with your legs. Land on one foot at a time, not both! Left foot, then right foot. Don’t aim your feet for the back of your head. Try to get your feet towards your mouth.

For the beginners, the correct knowledge about the muscles stretching and contracting is very important before they can try practicing this move because only by that they can find out which muscle is lacking flexibility or strength so that they can work on it. So, let’s start about learning the muscles.

Muscles Contracting to bring the body into straight airborne position


C jump Anatomy

Before entering C position, the body should airborne and for this purpose, several muscles help the body in achieving it’s airborne status. Plantarflexors are one of them and they help in jumping with the help of the toes by plantarflexing the foot.


C jump Anatomy

Hamstrings are the extensors of the leg. They contract more if the jump is initiated with horizontal trunk. 


C jump Anatomy

Quadriceps are the flexors of the leg at hip joint. They contract more if the C jump anatomy is initiated with vertical trunk.

Gluteus Maximus:

C jump Anatomy

Gluteus Maximus is also an extensor of the leg and it also provides force to push the body straight upwards in airborne position.


C jump Anatomy

Adductors contract more if the jump is initiated from a wider foot position and provide the force to the jump.

Spinal Extensors:

C jump Anatomy

Spinal Extensors make sure to keep the spine straight while the body is in airborne position.

Muscles Lengthening while coming in and out of the C-Position

Rectus Femoris:

C jump Anatomy

Rectus Femoris is a flexor of the thigh but during the C Jump Position, the leg is hyperextended so Rectus Femoris is stretching.

Psoas Major:

C jump Anatomy

Psoas Major is a major flexor of the leg and just like Rectus Femoris, it is also lengthening due to hyperextension of the legs.


C jump Anatomy

It is a muscle that works in collaboration with Psoas Major. It helps in the flexion of the leg but here it will be stretching.


C jump Anatomy

Sartorius is also a flexor of the hip joint and like others, it is stretching too.

Tensor Fascia Latae:

C jump Anatomy

Tensor Fascia Latae is a gluteal muscle that will also contract to flex the leg thus, lengthening here.

Pectineus and Adductors:

C jump Anatomy

Pectineus and other adductors apart from causing adduction of the legs, also contract to produce flexion in the leg at the hip joint, so they are also lengthening.

Quadriceps Vasti:

Quadriceps C jump

Quadriceps Vasti are flexors of the hip and extensors of the knee. Both of these movements are against what we trying to achieve in C Jump therefore, they are stretching.


C jump Anatomy

As the feet are in plantarflexed position, the dorsiflexors are definitely lengthening.

Muscles Contracting while coming in and out of the C-Position

Gluteus Maximus:

Gluteus Maximus

Gluteus Maximus is a extensor of the hip joint and a perfect muscle to be contracting during the execution of C Jump.


C jump Anatomy

For achieving that hyperextension, you need leg extensors to contract and thats why Hamstrings must be contracting strongly during the C Jump.


C jump Anatomy

The feet have to be in plantarflexed position so that they can be more closer to the upper limbs so the Plantarflexors are contracting.

Muscles Contracting while Lengthening

Rectus Abdominis:

C jump Anatomy

Rectus Abdominis is a major flexor of the trunk that will be resisting the hyperextension of the spine and maintains the position.


C jump Anatomy

Obliques also flex the core on contracting bilaterally. Here they will be limiting the hyperextension of the spine and thus, maintain the position.

Go To More Information: https://easyflexibilityblog.com/category/splits/

Psoas Minor C jump Anatomy:

Psoas Minor

Psoas Minor is a flexor of the core and it will be contracting while lengthening during the C Jump to maintain the C jump anatomy position.

Psoas Major C jump Anatomy:

Psoas Major

Psoas Major also participates in maintaining position in addition to Psoas Minor by resisting hyperextension.

Cervical Flexors C jump Anatomy:

Cerical Flexors

Cervical Flexors flex the neck anteriorly but here they are contracting while lengthening to maintain the position.

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