Primary Muscle Group: Legs
Secondary Muscle Group: Abdominals
Equipment Needed: None
The Benefits of Side Jumps
Side jumps are a perfect exercise for beginners who are looking to lose weight and improve their fitness. Side jumps will increase your heart rate, improve the strength of your stabilising muscles and also help tone your legs. This exercise works great for home workouts or HIIT workouts because they require no equipment and can be performed anywhere with limited space.
Side Jumps are simple, easy to do and low risk when it comes to injuries, making it a great choice for all fitness levels. Another benefit is that you can easily increase the intensity by speeding up or slowing down the movement and even change the direction of the jumps for some athletes that need to develop their coordination and agility.
If you are looking for ways to lose weight or get fitter then you should take a look at our Free Workout Plans and our Premium Workout Plans for some great home and gym workout plan.
The Risks of doing Side Jumps
When doing a lunge, it’s important to keep your balance and keep your back straight by keeping your abdominal muscles tight. You need to avoid letting your knee cave inwards or outwards when landing each jump as this will put strain on your joints. This type of injury could make you not able to exercise for a few months so make sure you keep control of every rep and make sure you warm up properly.
So before giving side jumps a go, here's exactly how to do them without risking pain or injury.
How To Do Side Jumps
1. With feet no more than hip-width apart, bend your knees to squat straight down.
2. Pushing through your heels quickly, push upward and sideways toward the other side of the line.
3. Land softly and absorb the shock by squatting slightly into the landing.
4. Repeat jumping back and forth over the line while keeping your shoulders and hips square and facing forward.
5. You can vary your landing so that you land and rebound on both feet at once, or land on one foot first and rebound with a short double-step.
For Perfect Technique
• Stay on the balls of your feet when landing and jumping.
• Always land with your knees slightly bent.
• Put something flat on the floor to jump over to ensure you are getting enough distance on each rep.
• The increase the intensity you can increase the speed of this exercise.
Once you have mastered the Side Jump exercise you can try alternative exercises that target the similar muscle groups such as;
How To Do Jumping Jacks
1. Stand upright with your legs together and arms at your sides.
2. Bend your knees slightly, and jump into up into the air.
3. As you jump, spread your legs to be about shoulder-width apart and stretch your arms out over your head. When landing make sure your land on your toes with a very slight bend in the knee joint.
4. Jump back to starting position.
How To Do Side Lunges
1. Start with your feet shoulder-width apart, toes pointed straight forward.
2. Step out with your right foot as wide as possible and point this toe outwards slightly.
3. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward.
4. Push up off your right heel to bring yourself back to the full standing start position & that’s one rep complete.