180 Degree Jump

How to do it

1. Stand with feet shoulder-width, arms by your sides.
2. Dip into a quarter squat and swing the arms back.
3. Jump up explosively, swinging the arms and turning the hips and shoulders half a turn.
4. Land facing the opposite direction with soft knees and hips back.
5. Reset and jump back the other way.

Tips

• Start the turn with the shoulders and let the hips follow.
• Spot the landing point with your eyes before you land.
• Alternate the turning direction to train both sides evenly.

Common mistakes

• Landing with the knees collapsing inward.
• Under-rotating and landing twisted.
• Landing on straight legs.

Muscles worked by the 180 Degree Jump

• Gluteus maximus Primary16%
• Quads (vastus lateralis) Primary15%
• Calves (gastrocnemius) Primary13%
• Quads (vastus medialis) Primary11%
• Adductors Secondary7%
• Calves (soleus) Secondary7%
• Gluteus medius Secondary7%
• Quads (rectus femoris) Secondary7%
• Hamstrings (biceps femoris) Secondary5%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Sideways or turning jumps load the hip abductors and adductors. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

180 Degree Jump alternatives

Same equipment

• Lateral Box JumpBodyweight
• Single Leg Box JumpBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Lateral JumpBodyweight
• Single Leg HopBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Lateral JumpBodyweight
• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight

Similar exercises

• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the 180 Degree Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The adductors, calves (soleus), gluteus medius, quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the 180 Degree Jump good for beginners?

The 180 Degree Jump is rated intermediate. If you are new, learn the Lateral Jump first and build up from there.

What is a good alternative to the 180 Degree Jump?

For example the Lateral Box Jump, Single Leg Box Jump and Lateral Jump. They train mostly the same muscles.

How do you make the 180 Degree Jump harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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