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
Common Mistakes
Common mistakes content is coming soon.
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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