Lateral Jump Squats

Athletes who are looking to improve the power in their legs can incorporate lateral jump squats into their workouts. Lateral jump squats are considered a plyometric exercise, which means there’s an initial period of muscle stretching followed by an explosive contraction. You don’t need any equipment to do lateral jump squats.

  1. Technique

    • Set your feet so they’re shoulder-width apart, with your toes pointed forward or slightly out. Push your hips back and bend your knees to drop down into a quarter squat and then explode up into a jump to your right, traveling as far laterally as you can. As you jump, swing your bent arms upward to help build more momentum. Land softly and with your feet set to shoulder-width apart. Immediately drop into another quarter squat and then jump back to your left. Continue back and forth until all of the repetitions are completed.

    Benefits

    • Lateral jump squats increase the explosive power in your legs. This means you’ll be able to jump higher and sprint faster. The exercise targets the glutes, quadriceps and calves. The lateral element of the exercise will help increase the speed at which you’re able to move side to side. Basketball players who have to perform defensive slides, for example, will benefit from lateral jump squats.

    Tips

    • Before incorporating lateral jump squats into your training regimen, build an adequate strength base with weight training. Dr. Juan Carlos Santana recommends eight to 12 weeks of strength training before you add plyometrics. Avoid landing from the lateral jump squat with locked knees. Instead, land softly, allowing your legs to give a bit as you make impact. Don’t let your knees cave in toward each other. You can also perform the exercise with a plyo box. Stand to the side of the box and jump up onto it, stepping down in between each repetition. You can jump laterally back and forth over a small cone, box or hurdle.

    Training

    • Do lateral jump squats one to two days per week and give your legs at least two days off in between. Start with three sets of 10 repetitions, resting three minutes in between sets. Before you do lateral jump squats, get your legs ready by doing a 10-minute dynamic warm-up consisting of activities like jogging, jumping rope, skipping and carioca. This will increase blood flow, get your muscles warm and wake up your nervous system.