About this exercise
A dynamic plyometric exercise that combines a lateral step, an explosive jump, and a side bend to challenge the obliques, core, and lower body simultaneously. It improves lateral power, coordination, and cardiovascular endurance.
Alternate Side Step Jump Side Bend
Step by step instructions, muscle activation and variants for the Alternate Side Step Jump Side Bend.
MediumCoreObliques
How to Perform
- Stand with feet together and arms relaxed at your sides
- Step your right foot out to the side and immediately push off to jump laterally to the right
- As you land on your right foot, simultaneously bend your torso to the right in a controlled side bend, reaching your right arm down toward your right knee
- Push off and jump back to the left, landing on your left foot
- Perform a side bend to the left as you land
- Continue alternating sides rhythmically for the desired number of repetitions
Muscle Activation
Primary
CoreObliques
Secondary
GlutesQuadricepsCalves
Common Mistakes
Common mistakes content is coming soon.
About the Alternate Side Step Jump Side Bend
The Alternate Side Step Jump Side Bend 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.