Twist & Jump
UpdatedBoost your coordination & burn calories! Twist & Jump is a high-energy plyometric exercise that improves agility and fitness.
The Twist & Jump is a compound exercise that mainly works the core, with help from the glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Twist & Jump Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Twist & Jump Variations and Alternatives
How to do the Twist & Jump
Jump Twist (Plyometrics) Instructions
Starting Position:
Stand with your feet shoulder-width apart and arms at your sides.
Engage your core by tightening your abdominal muscles.
Movement Instructions:
Bend your knees slightly and lower your body into a quarter squat. This prepares your legs for the jump.
Push off the ground explosively through your feet, jumping into the air.
As you jump, twist your hips to the right while bringing your arms out to the sides for balance.
Aim to rotate your torso while keeping your lower body stable.
Land softly on your feet, ensuring your knees are slightly bent to absorb the impact.
Immediately into the next jump, reverse the twist to the left while maintaining the same arm and body position.
Repeat the jump and twist motion for the desired number of repetitions.
Tips for Beginners:
Focus on landing softly to reduce the risk of injury.
Start with slower movements to get comfortable with the twisting action before increasing speed.
Keep your head up and eyes forward while jumping to maintain balance.
Twist & Jump FAQs
What muscles does the Twist & Jump work?
The Twist & Jump mainly works the core, with help from the glutes & hips and quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Twist & Jump?
None. The Twist & Jump is a bodyweight exercise, so you can do it anywhere.
Is the Twist & Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Twist & Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Twist & Jump variations and alternatives?
Similar exercises include the Alternating Side-Bend Side-Step Jump, Alternating Twisting Knee Thrust, Burpee Twist and Front-Kick Twist.
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