QuadricepsBeginner

Side Standing Long Jump

Plyometrics movement using No Equipment.

Primary muscle: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Side Standing Long Jump reference position 1

Side Standing Long Jump reference position 2

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

1
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.
2
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.
3
Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements

More for Quadriceps

Getting your next view ready…