Exercise
Side Standing Long Jump
Also known as: lateral broad jump, side broad jump, lateral standing long jump, side jump
Side Standing Long Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: gluteus medius, gluteus minimus, biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Split Jump
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Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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