Side Jump Twist

Muscles worked

Setup

1. Stand with your feet hip-width apart and knees slightly bent in a shallow athletic stance.
2. Engage your core and hold your arms bent at chest height to help with balance and rotation.
3. Ensure you have enough clear space to jump 2-3 feet laterally in either direction.

How to do it

1. Jump explosively to the side, landing softly on the balls of both feet with your knees slightly bent.
2. As you land, rotate your hips and knees in one direction while twisting your upper body and arms in the opposite direction.
3. Immediately push off the ground to jump back to the other side, reversing the rotation of your hips and torso mid-air.
4. Maintain a fast, rhythmic tempo, exhaling sharply on each jump to help contract the obliques.

Form checklist

• Land softly on the balls of your feet to absorb impact through the calves and quads.
• Keep your chest up and eyes forward to maintain balance during the rotation.
• Ensure the rotation comes from the waist and hips, not just the arms.
• Keep your knees slightly bent throughout the entire movement to protect your joints.

Pro tips

• Focus on the 'counter-rotation'—the more distance you create between the direction of your knees and your shoulders, the harder your obliques have to work.
• Minimize ground contact time; treat the floor like it's hot to maximize the plyometric effect.

Make it harder

• Increase the lateral distance of each jump to demand more power from the glutes and quads.
• Hold a light medicine ball at chest height to increase the rotational inertia and core demand.

Frequently asked

What muscles does the side jump twist work?

The side jump twist primarily targets the abs, calves, glutes, obliques, and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the side jump twist?

The side jump twist requires no equipment — just your body weight.

Is the side jump twist good for beginners?

The side jump twist is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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