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

Plantarflexors:

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.

Hamstrings:

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

Quadriceps:

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:

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

Adductors:

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

Spinal Extensors:

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:

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:

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

Iliacus:

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.

Sartorius:

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

Tensor Fascia Latae:

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

Pectineus and Adductors:

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 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.

Dorsiflexors:

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

Hamstrings:

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

Plantarflexors:

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:

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

Obliques:

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

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Psoas Minor C jump Anatomy:

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

Cervical Flexors C jump Anatomy:

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

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