What is Side squat + jump?

The Side squat + jump is an easy bodyweight leg exercise that combines a lateral squat with an explosive center jump. It primarily targets the hamstrings and glutes while engaging the core for stability. Ideal for beginners, it develops lateral strength, coordination, and light plyometric power without equipment.

How to Do Side squat + jump

  1. Start stance: Stand feet shoulder-width, toes slightly turned out, weight on heels; engage core and keep chest upright before initiating the side squat.
  2. Step wide: Take a controlled lateral step toward the working leg, planting the foot firmly while maintaining balance and a neutral spine.
  3. Side squat down: Bend the stepping leg and lower hips toward it, keeping the opposite leg straight and knee aligned over toes for safety.
  4. Drive and center: Push through the working heel to return to center, driving with the hips and maintaining an engaged core for stability.
  5. Jump and land: Immediately jump vertically, land softly on both feet with bent knees, absorb impact through hips and repeat with controlled rhythm.

Muscle Groups

Hamstring, Glutes

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Side squat + jump?

This exercise improves lateral leg strength, glute and hamstring power, coordination, and light plyometric ability. It also enhances single-leg stability and requires no equipment, making it useful for functional fitness and sport-specific movements.

What common mistakes should I avoid when doing it?

Avoid letting the knee collapse inward, rounding your chest, landing stiff-legged, or rushing the movement. Control the side squat, maintain alignment, and land softly to reduce joint stress and prevent injury.

How can I progress or modify this exercise?

To regress, remove the jump and perform side squats only. To progress, increase jump height, add a pause or single-leg hops, or hold light weights. Alternatives include lateral lunges, curtsy lunges, or Bulgarian split squats for added difficulty.