Side Lunge Jump Off
Muscle Groups: Quads, Glutes
Side Lunge Jump Off focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Side Lunge Jump Off with proper form and technique.
- 1
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand. Take a large step to the side with one leg. Push your hips back, bend your knee, and squat down. As you lower your body, bring the weights toward the floor on either side of your lead leg.
- 2
Jump off the floor and in the opposite direction, landing to return to a side lunge.
Tips for Success
These tips will help you perform Side Lunge Jump Off safely and effectively while maintaining proper form.
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Avoid rounding your back as you perform the side lunge.
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Keep your weight centered in your back heel to help you jump laterally.
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Jump as high and far to the side as possible.
Secondary Muscles
While Side Lunge Jump Off primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Side Lunge Jump Off, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Side Lunge Jump Off, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
