Quads
Lateral Jump
The Lateral Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 15% and calves (gastrocnemius) 13%.
How to do it
- Stand with feet hip-width in open space.
- Dip into a quarter squat, shifting the weight slightly onto the outside foot.
- Jump sideways as far as you can with both feet.
- Land on both feet with soft knees and hips back.
- Hold the landing, then jump back the other way.
Tips
- Push off through the whole foot and extend the hips fully.
- Keep the chest facing forward the whole time.
- Stick each landing before the next jump.
Common mistakes
- Knees caving inward on landing.
- Landing on one foot first.
- Rotating the torso toward the direction of the jump.
Muscles worked by the Lateral Jump
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.
Lateral Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lateral 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 Lateral Jump good for beginners?
Yes. The Lateral Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lateral Jump?
For example the 180 Degree Jump, Lateral Box Jump and Single Leg Box Jump. They train mostly the same muscles.
How do you make the Lateral Jump harder?
Add weight or reps, or move on to the 180 Degree Jump and Lateral Box Jump.
Log your sets in Zulta
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