Legs / Beginner / Compound (multi-joint)

Side Standing Long Jump

An explosive bodyweight exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

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.

Common mistakes

• ✗ Landing with straight legs or leaning back.

  Why it hurts: The knees and lower back take a hard impact.

  ✓ Instead: Land with the hips back and knees bent, arms reaching forward, and hold the landing.

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