Side Squat Jack

Muscles worked

Setup

1. Stand with your feet together and arms relaxed at your sides.
2. Engage your core and keep your chest upright with your gaze forward.
3. Maintain a slight bend in your knees to prepare for the jump.

How to do it

1. Jump your feet out wide into a squat position while simultaneously swinging your arms out and up to shoulder height.
2. Inhale as you land softly in the wide squat, ensuring your hips sit back and knees track over your toes.
3. Exhale and explosively jump back to the starting position, bringing your feet together and arms back to your sides.
4. Maintain a quick, rhythmic tempo, alternating the landing focus to ensure balanced lateral drive.

Form checklist

• Land softly on the mid-foot to absorb impact and protect your joints.
• Keep your chest lifted and back flat throughout the squatting phase.
• Ensure your knees stay aligned with your toes and do not cave inward.
• Keep your weight centered; do not lean too far forward as you squat.

Pro tips

• Focus on 'pushing the floor away' laterally as you jump back to center to maximize glute medius activation.
• Synchronize your arm movement with your legs to create a full-body 'X' shape at the bottom of the movement for maximum deltoid and pectoral engagement.

Make it harder

• Hold a light dumbbell in each hand to increase the resistance on the shoulders and legs.
• Add a resistance band just above your knees to increase the tension on the glutes during the lateral jump.

Frequently asked

What muscles does the side squat jack work?

The side squat jack primarily targets the glutes and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the side squat jack?

The side squat jack requires no equipment — just your body weight.

Is the side squat jack good for beginners?

The side squat jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps