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Side Standing Long Jump

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Side Standing Long Jump

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Frequently asked questions

What is the primary focus of the side standing long jump?

This movement primarily targets the quadriceps to generate lateral explosive power. It emphasizes the ability to produce force and stabilize the knee during a horizontal sideways plane.

How should I position my body for an effective takeoff?

Start in a shallow athletic crouch with your weight centered over the mid-foot. Push off the trailing leg forcefully while swinging your arms in the direction of the jump to build momentum.

What is a common mistake to avoid during the landing?

Avoid landing with a stiff or locked knee, which increases joint stress. Focus on absorbing the impact by immediately transitioning into a partial squat to maintain balance and control.

How can a beginner modify this exercise for safety?

Beginners should reduce the jump distance and focus on a controlled two-foot landing. Practicing lateral bounds or side steps can help build the necessary stability before attempting maximum distance.

How should I program this exercise for power development?

Perform 3 to 5 sets of 3 to 6 repetitions per side to prioritize explosive quality over endurance. Allow for full recovery between sets to ensure maximum power output on every jump.

Sample sets & reps for Side Standing Long Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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