Side Standing Long Jump

Also called lateral broad jump, lateral long jump and side broad jump.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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.

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

Cues

• Load the hips, arms back.
• Jump sideways as far as possible.
• Land soft on both feet.
• Stick the landing 2 seconds.

Common mistakes

• Landing stiff-legged.
• Knees caving on landing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

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