Bodyweight Shift Bouncing
Light jumps shifting weight side to side! Improve coordination with this bodyweight plyometric exercise.
The Bodyweight Shift Bouncing mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Bodyweight Shift Bouncing Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Bodyweight Shift Bouncing Variations and Alternatives
How to do the Bodyweight Shift Bouncing
Bodyweight Bouncing Shift (Plyometrics)
Starting Position:
Stand with your feet shoulder-width apart.
Bend your knees slightly and lower your hips into a quarter-squat position.
Keep your back straight, chest up, and arms crossed in front of your chest or hands clasped together.
**Movement 1. From the quarter-squat position, push off the ground with your feet, jumping lightly into the air.
As you land, shift your weight to one leg while keeping the other leg slightly bent, ready to bounce.
Immediately push off again, shifting your weight to the opposite leg.
Continue alternating sides, maintaining a quick bouncing motion.
Keep your core engaged and shoulders relaxed throughout the movement.
Land softly on the balls of your feet to reduce impact on your joints.
Key Points:
Maintain a steady rhythm and pace.
Focus on keeping your movements controlled, even while bouncing.
Use your arms to help with balance by moving them naturally as you jump.
Repetitions:
Aim for 10-15 seconds of continuous bouncing, followed by a rest of 30 seconds. Repeat for 3-5 sets.
Bodyweight Shift Bouncing FAQs
What muscles does the Bodyweight Shift Bouncing work?
The Bodyweight Shift Bouncing mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Shift Bouncing?
None. The Bodyweight Shift Bouncing is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Shift Bouncing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Shift Bouncing variations and alternatives?
Similar exercises include the Bodyweight Shift Bouncing Sky Reach, Bodyweight Shift, Bouncing Inner-Thigh Tap and Shift Half Core Plyo Squat.
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