Plyometrics

Side Standing Long Jump

The side standing long jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Side Standing Long Jump, starting position
Start
Side Standing Long Jump, end position
Finish

How to do it

  1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
  2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
  3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Alternatives to the side standing long jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells