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Glutes · Intermediate

Kick Side Jump

Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the glutes.

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Kick Side Jump demonstration

Exercise overview

Training details

GlutesQuadricepsCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart.
  2. 02Bend your knees and prepare to jump sideways to the right.
  3. 03Jump explosively to the side, bringing your leg up and kicking out.
  4. 04Land softly on the opposite foot, absorbing the impact.
  5. 05Repeat the movement in the opposite direction, switching sides.

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Variations

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Alternatives

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