Side Standing Long Jump

Side Standing Long Jump is a plyometric power - two-foot lateral long jump exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Plyometric power - two-foot lateral long jump

Exercise technique

Start
Stand hip-width apart with your chest facing forward.
Load
Bend your knees and hips slightly and prepare your weight toward the jumping direction.
Arms
Use your arms to accompany the sideways movement.
Push-off
Powerfully extend your hips, knees and ankles to jump sideways.
Flight
Keep your torso facing the same direction and prepare your feet for landing.
Land
Land on both feet at hip width and soften your legs.
Reset
After finding your balance, reset for the opposite direction.

Key technique points

Do not turn your chest while jumping sideways.
Take off with both feet together.
Limit distance according to your landing control.
Keep your knees tracking with your feet.
Land evenly through your feet.
Prepare each attempt separately.

Common mistakes

Turning in the air

Do not turn the lateral jump into a forward jump.

Landing on one foot

Do not place one foot late when the goal is two-foot support.

Knees moving inward

Do not let both knees fall toward each other on landing.

Reaching with the far foot

Do not jump a distance your torso cannot follow.

Hard landing

Do not omit hip and knee flexion.

Reversing too quickly

Do not jump back before establishing balance on the first landing.

Frequently asked questions