Skip to main content

Side Jump Twist

Step by step instructions, muscle activation and variants for the Side Jump Twist.

MediumGlutesQuadriceps

About this exercise

The Side Jump Twist is a plyometric bodyweight exercise that combines a lateral jump with a mid-air torso rotation. It challenges lower-body power, coordination, and rotational core stability, making it a useful conditioning drill for athletes and general fitness alike.

How to Perform

  • Stand with feet hip-width apart, knees slightly bent, and core braced
  • Load your hips by bending your knees slightly and swinging your arms back
  • Jump laterally to one side while rotating your torso in the opposite direction mid-air
  • Land softly on both feet with knees bent to absorb the impact
  • Immediately load into the next jump, jumping back the other way and rotating your torso the opposite direction
  • Continue alternating sides in a controlled, rhythmic pattern
  • Keep your chest up and avoid collapsing the knees on landing

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesCoreObliques

About the Side Jump Twist

The Side 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.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore