Wind Side Twist Jump

Muscles worked

Setup

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Engage your core and keep your chest upright with shoulders pulled back.
3. Hold your arms in front of your chest with elbows bent to assist with balance and momentum.

How to do it

1. Jump vertically while simultaneously rotating your hips and feet 45 to 90 degrees to one side.
2. Keep your shoulders and chest facing forward to create a strong twist through the midsection.
3. Land softly on the balls of your feet with knees slightly bent to absorb the impact.
4. Immediately jump again, rotating your hips to the opposite side in a continuous, rhythmic motion.
5. Exhale sharply on each jump and maintain a fast, explosive tempo.

Form checklist

• Keep your upper body facing forward; do not let your shoulders follow your hips.
• Land quietly on the balls of your feet to protect your joints.
• Ensure the rotation originates from the waist and obliques, not just the ankles.
• Maintain a tall spine throughout the movement to avoid rounding the lower back.

Pro tips

• Focus on 'snapping' your hips back and forth as quickly as possible to maximize the eccentric load on the obliques.
• Use your arms as a counterbalance, swinging them slightly in the opposite direction of your hips to increase rotational torque.

Make it harder

• Increase the height of the jump and pull your knees toward your chest (tuck jump) while twisting.
• Minimize ground contact time by jumping as soon as your toes touch the floor.

Frequently asked

What muscles does the wind side twist jump work?

The wind side twist jump primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the deltoids, erector spinae, and hip flexors as secondary muscles.

What equipment do you need for the wind side twist jump?

The wind side twist jump requires no equipment — just your body weight.

Is the wind side twist jump good for beginners?

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

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