Lateral Jumps Exercise Guide: How to Do Lateral Jumps

Lateral jumps are a plyometric exercise that uses your bodyweight to work muscles throughout your body. Perform lateral jump exercises by beginning in a standing position with your feet hip-width apart. Bend your knees and hips to lower yourself into a quarter-squat position. Perform an explosive vertical jump with a lateral movement to your side. Repeat this jump toward the opposite side and continue this movement back and forth for the desired amount of repetitions.

For the lateral jump, begin by performing 2–3 sets of 10–15 repetitions in each direction. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips. Maintain a neutral head and neck position, and keep your chin tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight along each entire foot and grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pre-tension your shoulders and hips, and engage your core.
4. 4. Keeping your spine neutral, begin to bend your hips and knees while maintaining a reasonably vertical shin position.
5. 5. Lower until your legs are in a quarter-squat position. Keep your arms extended with a slight bend in your elbows.
6. 6. As you lower into your jumping position, allow your hands to travel behind your body.
7. 7. Your shin angle and torso angle should be relatively the same.
8. 8. Begin your sideways movement by explosively pushing through the ground and jumping to your left.
9. 9. As you begin to straighten your legs, simultaneously swing your arms forward.
10. 10. Land the jump on the balls of your feet and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your knees should be in line with your toes, and your feet should be hip-width apart.
11. 11. Land softly and under control while keeping your core engaged throughout the landing.
12. 12. Proceed to jump to the right.
13. 13. Continue to jump from left to right until you’ve completed your desired number of repetitions.

Including this plyo exercise in your home workout program can have several benefits:

1. 1. Lateral jumps can strengthen your lower body. With proper form, lateral jumps activate your quadriceps, calves, hamstrings, and glutes.
2. 2. Lateral jumps can increase your coordination and balance. The lateral jump is a full-body workout that requires balance and coordination to perform properly.
3. 3. Lateral jumps require no equipment. Like other bodyweight exercises, such as burpees and push-ups, the lateral jump can increase your heart rate and improve cardiovascular health.

Once you’ve practiced standard lateral jumps, consider trying one of these advanced variations:

1. 1. Lateral tuck jumps: While performing lateral tuck jumps, jump higher than you would for a standard jump and raise your knees toward your chest in mid-air.
2. 2. Lateral hops: This single-leg variation activates your stabilizer muscles more than a traditional lateral jump.
3. 3. Lateral squat jumps: Perform this variation by adding a squat movement between each repetition.
4. 4. Lateral box jumps: Practice lateral box jumps by jumping laterally onto a box and stepping down on the opposite side, repeating this movement back and forth.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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