How to Do Side Standing Long Jump
Start and end of one clean rep of Side Standing Long Jump.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Glutes, Hamstrings |
| Equipment | Bodyweight |
| Category | Plyometrics |
How to perform Side Standing Long Jump
- 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.
- 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.
- Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Own the largest range you can control with clean form before you chase extra reps.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Side Standing Long Jump work?
Side Standing Long Jump mainly works the quads, with the calves, glutes, hamstrings helping as secondary movers.
What equipment do I need for Side Standing Long Jump?
None — Side Standing Long Jump is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Side Standing Long Jump?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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