About this exercise
A plyometric jump that adds a rotational component, training explosive leg power while engaging the obliques and core for rotational control. Each jump begins with a squat loading phase and finishes with a mid-air torso twist.
Jump Twist
Step by step instructions, muscle activation and variants for the Jump Twist.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms relaxed at your sides
- Bend your knees into a quarter squat to load for the jump
- Explode upward, jumping as high as you can
- At the peak of the jump, twist your torso and hips to one side
- Land softly with bent knees, absorbing the impact through your legs
- Reset and repeat, alternating the twist direction each rep
Muscle Activation
Primary
GlutesQuadricepsObliques
Secondary
CalvesCore
About the Jump Twist
The Jump Twist is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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