Side Standing Long Jump

A beginner plyometrics exercise for the quads, done with just your bodyweight.

Side Standing Long Jump: finishing position

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side Standing Long Jump

Questions

What muscles does the Side Standing Long Jump work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Side Standing Long Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side Standing Long Jump?

Good alternatives that train the quads: Alternate Leg Diagonal Bound, Double Leg Butt Kick, Fast Skipping or Lateral Bound.

How many sets and reps of the Side Standing Long Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).