Side Twist Jump
Jump, twist, and tone! This cardio blast works your core and legs for a full-body burn. Get ready to sweat!
The Side Twist Jump mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Side Twist Jump Muscles Worked
Primary
Obliques; Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Side Twist Jump Variations and Alternatives
How to do the Side Twist Jump
1. Start by standing with your feet shoulder-width apart, arms down by your sides.
2. Begin by jumping to the side and simultaneously rotate your torso and swing your arms in the opposite direction to your legs.
3. As you jump to the side, your lead foot should be slightly forward, creating a twist through your core and hips.
4. Land softly on the balls of your feet, knees slightly bent to absorb the impact.
5. Without pausing, push off with your feet and jump to the other side, reversing the direction of your torso twist and swinging your arms accordingly. This completes one repetition.
6. Continue alternating side jumps with twists for the desired number of repetitions, maintaining a brisk pace.
Ensure that you maintain a strong, activated core throughout the exercise to maximize the engagement of your obliques and stabilize your spine. Perform the movements fluidly and under control, paying close attention to proper landing mechanics to avoid injury.
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Side Twist Jump FAQs
What muscles does the Side Twist Jump work?
The Side Twist Jump mainly works the core and quads, with help from the glutes & hips. The main muscles are the obliques and quadriceps femoris.
What equipment do you need for the Side Twist Jump?
None. The Side Twist Jump is a bodyweight exercise, so you can do it anywhere.
What are some Side Twist Jump variations and alternatives?
Similar exercises include the Alternating Side-Bend Side-Step Jump, Burpee Twist, Criss-Cross Jump and Half Plyo Squat Twist.
Training calculators
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