maratoolSide Standing Long Jump
How to do the 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
The force comes from the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
A plyometric repetition is over before a slow contraction could contribute anything, so they have to produce that force immediately on contact.
Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down.
Every exercise for:QuadricepsCalvesGlutesHamstrings
How this movement works
The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.
It is filed under plyometrics, which trains the stretch-shortening cycle: loaded fast, released immediately. Contact time matters more than volume, so these belong early in a session.
What you need
These train the quadriceps too, using equipment this one does not:
- Single Leg Butt Kickbody only
- Single Leg Squat with Barbellbarbell
- Single-Leg Leg Extensionmachine
- Smith Machine Hack Squatsmith machine + machine
- Split Squat with Dumbbellsdumbbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.