Also known as: side squat jump, lateral squat jump, lateral jump squat, side lunge jump, lateral bound squat

What is Side squat + jump?

The Side squat + jump is an easy bodyweight lateral squat followed by an explosive jump that targets the hamstrings and glutes while improving coordination and power. Performed with an upright chest and controlled landing, it’s suitable for beginners progressing toward plyometric drills.

How to Do Side squat + jump

  1. Set stance: Stand with feet wider than hip-width, toes forward or slightly out, engage core and shift weight to one side preparing for the lateral squat.
  2. Lower into squat: Hinge at the hips and bend the knee of the loaded leg, lowering hips toward that foot while keeping chest upright and knee aligned over toes.
  3. Drive back center: Push through the loaded leg to return weight to center, fully extending the hip with explosive intent while maintaining balance and a braced core.
  4. Explosive jump: Immediately jump upward from the center using both legs to generate lift; swing arms for momentum and keep gaze forward to control trajectory.
  5. Land softly: Land with knees slightly bent, absorb impact through hips and ankles, avoid collapsing inward and reset stance before beginning the next rep on the opposite side.
  6. Repeat and alternate: Perform controlled repetitions, alternating sides each rep. Start with 8 to 12 per side at an easy pace and increase explosiveness as form stays solid.

Muscle Groups

Glutes, Hamstring

Description

Start by performing a side squat, lowering your hips towards one leg while keeping your chest upright. Push off from that leg to return to the center and immediately jump into the air. Land softly and repeat the movement, engaging your core and legs throughout. This exercise helps build strength, explosiveness, and coordination.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side squat + jump?

The side squat + jump builds unilateral leg strength, develops hamstring and glute power, and improves lateral explosiveness and coordination. It also enhances balance, hip stability, and offers light cardiovascular work when performed for higher reps or in circuits.

What common mistakes should I avoid with this exercise?

Avoid letting the knee cave inward, leaning the chest forward, landing with locked knees, and pushing off incorrectly. Focus on alignment, engaged core, controlled depth, and soft landings to reduce injury risk and maintain effective mechanics.

How can I progress or regress the side squat + jump?

To regress, remove the jump and perform controlled side squats, reduce depth, or slow the tempo. To progress, add a weighted vest, increase jump height, perform lateral bounds, or introduce single-leg variations once balance and strength improve.