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Lateral Squat Jumps Exercise

The Lateral Jump Squat is a plyometric exercise that targets the lower body, particularly the quads, glutes, hamstrings, and calves.

I will now explain lateral jump squats. 

First of all, I love lateral jump squats. Just like the half squat laterals, it’s generally a plyometric exercise.

I love the explosiveness of these exercises. They will create an excellent, lean physique with tight glutes, quads, and hamstrings. 

But before we get into it, I want to remind you to be careful when you start doing explosive exercises like lateral jump squats; you want to work your way up to it because it is an explosive exercise. 

How to do Lateral Jump Squats

To do the lateral Jump squats, follow the following steps: 

  1. Starting Position: Stand with your feet shoulder-width apart. Keep your chest up and your back straight.
  2. Squat Down: Lower your body into a squat position by pushing your hips back and bending your knees. Your thighs should be parallel to the ground or slightly below.
  3. Jump Sideways: As you explode upward into a jump, push off with both feet and move laterally to one side.
  4. Land Softly: Land softly on the balls of your feet, absorbing the impact by immediately bending your knees and sinking back into the squat position.
  5. Repeat on the Other Side: Jump back to the other side, mirroring the movement.

Lateral Squat Jump Exercise Tips

  • Lateral jump squats involve a lot of work involving the tendons and the ligaments. 
  • So, you want to be careful and mindful of your form and keep your chest up. 
  • You want to make sure that your abs in tight inner thighs are connected that way. 
  • When the inner thighs are engaged and connected, it will force your transverse abdominis to work that much harder, which will help keep you stable so that you’re not going to get out of your form. 
  • And you will jump from the right to the left, almost like you’re doing Ski Moguls.

Proper Form

  • Feet together, you want your inner thigh connected, and you want to push your hips back, and you will jump with both feet together with your glutes back to the right and then to the left. 
  • You can have two markers during the lateral jump squat exercises; they will help gauge where to go and give you a specific length distance to help you jump right to the left. 
  • If you want to get progressive and start challenging your skill here, you would have your markers out even wider.
  • And that would force your body to explode more intensely to go to the left and right.

Muscles worked by Lateral Squat Jumps.

The side or lateral squat jump works on the following muscles:


  • You engage these muscles when squatting and jumping, which is essential for providing force during the upward movement.


  • These muscles provide power for side-to-side jumping and assist in squatting, contributing to the overall explosiveness of the lateral squat jumps.


  • You engage these muscles when controlling your squat and landing; they work together with the quad muscles. 


  • The Calves are vital for pushing you off the ground and stabilizing you during landing, helping with balance and power.

Hip Abductors and Adductors (Inner and Outer Thigh Muscles)

  • These muscles will help you maintain knee and hip alignment and give you better form and general safety during the lateral squat jump exercises.

Core Muscles, including the Transverse Abdominis

  • The core muscles help stabilize your body, giving you balance, better alignment, and ensuring efficiency throughout the exercises.

Lower Back Muscles 

  • These muscles will help you maintain an upright posture and support the spine, ensuring you have the proper form throughout the lateral squat jumps. 

Benefits of the Lateral Jump Squat

Muscle Building

  • The lateral Jump squat exercise works the leg muscles, including the quads, glutes, hamstrings, and calves.

Agility and Coordination

  • The lateral movement adds an element of agility and coordination training.

Cardiovascular Workout

  • Performing this exercise at a high intensity can provide a cardiovascular workout.

Functional Fitness

  • It helps improve movements in daily life and various sports.

The Lateral Jump Squat is a powerful exercise that offers a comprehensive lower-body and core workout.

As with any plyometric exercise, I pay attention to my form and technique, which is vital to prevent injury and get the most benefits.

George N.