Side Standing Long Jump
The Side Standing Long Jump is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Side Standing Long Jump
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Standing Long Jump work?
The Side Standing Long Jump primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Side Standing Long Jump good for beginners?
Yes, the Side Standing Long Jump is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Side Standing Long Jump?
The Side Standing Long Jump requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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