Kick Side Jump
Description
The kick side jump is a plyometric exercise where you hop laterally to one side and kick the opposite leg out to the side at the peak of the hop. It builds lateral power, hip mobility, and core engagement while providing intense cardiovascular conditioning.
Muscle Group
Equipment Required
Kick Side Jump Instructions
- Stand on your left foot with right foot slightly off the floor.
- Hop to the right, landing on your right foot.
- As you land on the right, kick your left leg out to the left side at hip height.
- Quickly return your left foot to the ground next to your right.
- Hop to the left now, landing on your left foot.
- Kick your right leg out to the right side at hip height.
- Continue alternating side hops with side kicks.
- Move with rhythm and control. Perform for 20 to 45 seconds per set.
Kick Side Jump Form & Visual
Kick Side Jump Benefits
- Builds lateral power and hip mobility
- Develops core engagement and balance
- Excellent cardiovascular conditioning
- Trains coordination and rhythm
- No equipment needed
- Engaging plyometric variation
Kick Side Jump Muscles Worked
- Gluteus medius and maximus
- Quadriceps
- Calves
- Hip abductors
- Core (stabilizer)
- Adductors
Kick Side Jump Variations & Alternatives
- Squat Side Kick
- Skater Hops
- Lateral Bound
- Side Kick (Pilates)
- Front Kick Jump
