Alternating Side-Bend Side-Step Jump
Alternating Side-Bend Side-Step Jump: A fun, dynamic exercise that enhances core strength, flexibility, and coordination. Get ready to jump!
The Alternating Side-Bend Side-Step Jump mainly works the core, with help from the back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Alternating Side-Bend Side-Step Jump Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Hip Tensor (tensor fasciae latae)
Alternating Side-Bend Side-Step Jump Variations and Alternatives
How to do the Alternating Side-Bend Side-Step Jump
Starting Position:
Stand with your feet hip-width apart.
Engage your core by pulling your belly button towards your spine.
Keep your arms relaxed at your sides or raised slightly in front of you for balance.
Movement:
Begin by stepping to the right side, landing on your right foot while bending your right knee slightly.
As you step, simultaneously reach your left arm overhead and bend your torso to the right.
Hold this position for a moment to feel the stretch along your left side.
Jump:
Push off your right foot and jump to the left.
As you land on your left foot, bend your left knee slightly and reach your right arm overhead, bending your torso to the left.
Keep your movements controlled and land softly to protect your joints.
Repetition:
Alternate between stepping and jumping to the right and left.
Aim for 10-15 repetitions on each side to start, gradually increasing as you build strength and coordination.
Cool Down:
After completing your sets, take a few moments to stretch your sides and hips to relax the muscles used during the exercise.
Alternating Side-Bend Side-Step Jump FAQs
What muscles does the Alternating Side-Bend Side-Step Jump work?
The Alternating Side-Bend Side-Step Jump mainly works the core, with help from the back and hip abductors (outer thighs). The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Alternating Side-Bend Side-Step Jump?
None. The Alternating Side-Bend Side-Step Jump is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Side-Bend Side-Step Jump variations and alternatives?
Similar exercises include the Side-Step 4-Corner, Alternating Side-Step Bend, Arms-Up Side-Step Rotational and Side-Bend Plyo Squat.
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