GymPlan AISide Standing Long Jump
Side Standing Long Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the side standing long jump
- 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.
- 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.
- Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the side standing long jump work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of side standing long jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the side standing long jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.