The kick side jump is a plyometric exercise where you hop laterally to one side and kick the opposite leg out to the side at the peak of the hop. It builds lateral power, hip mobility, and core engagement while providing intense cardiovascular conditioning.
Muscle Group
Cardio, Core, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds lateral power and hip mobility
- Develops core engagement and balance
- Excellent cardiovascular conditioning
- Trains coordination and rhythm
- No equipment needed
- Engaging plyometric variation
How to perform
- Stand on your left foot with right foot slightly off the floor.
- Hop to the right, landing on your right foot.
- As you land on the right, kick your left leg out to the left side at hip height.
- Quickly return your left foot to the ground next to your right.
- Hop to the left now, landing on your left foot.
- Kick your right leg out to the right side at hip height.
- Continue alternating side hops with side kicks.
- Move with rhythm and control. Perform for 20 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Adductors
Primary
Abductors
Primary
Quadriceps
Primary