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Alternate 1/4 Turn Jump Exercise 2023

The Alternate 1/4 Turn Jump is a dynamic exercise that combines jumping with a quarter turn (90 degrees) in the air. 

  • This exercise enhances agility, coordination, balance, and cardiovascular fitness.

Army PRT Alternate Quarter Turn Jump Exercise


  • This exercise develops balance, explosive strength in the legs, and control of trunk rotation.
  • Alternate 1/4th Turn Jump is the 9th workout in Condition Drill 3 Exercises.
Alternate 1/4 Turn Jump Exercise
Alternate 1/4 Turn Jump Exercise

Starting Position: 

  • Straddle stance, slightly crouched, assuming a half-squat, with the back straight, arms at the sides, elbows bent at 90 degrees, and palms facing forward.




  1. Jump upward and twist the hips, turning the legs 90 degrees to the left.
  2. Return to the starting position.
  3. Jump upward and twist the hips, turning the legs 90 degrees to the right.
  4. Return to the starting position.

Check Points:

  • At the starting position, tighten the abdominals to stabilize the trunk.
  • On counts 1 and 3, do not allow the back to round; keep the head up and the eyes forward.
  • The upper body does not turn; the movement involves only the hips and legs.
  • On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

How to do the Alternate 1/4th Turn Jump

The Alternate 1/4-Turn Jump is a fundamental technique in many sports, including gymnastics and cheerleading. 

It requires coordination, balance, and timing to execute correctly. 

Here’s how you can perfect your technique:

  1. Start with a strong stance: Stand tall with your feet shoulder-width apart and your arms by your sides.
  2. Begin the jump: Bend your knees slightly and use the balls of your feet to push off the ground.
  3. Add the turn: As you jump up, twist your hips 90 degrees to one side while keeping your upper body facing forward.
  4. Land softly: As you reach the peak of your jump, untwist back to the center and land gently on the balls of both feet.

Remember that practice makes perfect when it comes to this technique. 

  • Focus on mastering each step before progressing to more advanced variations or adding more turns. 
  • With dedication and persistence, anyone can master an Alternate 1/4-Turn Jump!

Muscles worked by the 1/4th Alternate Turn Jump Exercise

The Alternate 1/4-Turn Jump is a dynamic exercise that involves various muscle groups throughout the body. 

Here’s an overview of the primary muscles that are engaged:

Leg Muscles:

  • Quadriceps: Engage during takeoff as you extend your knees to jump.
  • Hamstrings: Assist in knee flexion and control during the landing.
  • Calves: The calf muscles, especially the gastrocnemius, are used to push off from the ground.

Core Muscles:

  • Abdominals: These muscles are worked as they assist in controlling the rotation and maintaining stability throughout the jump.
  • Obliques: Specifically worked during the twisting action of the turn.

Gluteal Muscles

  • Glutes: These muscles help with hip extension and provide power during the takeoff phase.

Lower Back Muscles

  • Erector Spinae: These muscles help maintain proper posture and alignment throughout the jump.

Upper Body Muscles

  • Shoulders and Arms: Although not the primary focus of the exercise, these muscles are engaged to some degree, especially if arm movement is involved in the jump’s execution. They can add balance and momentum.

Hip Flexors

  • Iliopsoas: Engaged in controlling the legs’ motion during the takeoff and landing phases.

Mechanics of the Jump

  • Executing an impeccable Alternate 1/4-Turn Jump requires attention to detail and precise control of each aspect of its mechanics.
  • Standing tall, feet hip-width apart, knees slightly bent.
  • Swing your arms backward, and bend your knees for added momentum.
  • Turn one-quarter of the way around while pushing off from both feet.
  • Core muscles play a vital role in maintaining balance throughout the movement.
  • More practice sessions are necessary to perfect this skill jump.

Benefits of an Alternate 1/4-Turn Jump

Cardiovascular Benefits

  • A great cardiovascular exercise gets your heart pumping and blood flowing. 
  • This means it can help improve circulation and reduce the risk of heart disease.

Muscle Strength

  • The Alternate 1/4-Turn Jump exercise strengthens leg muscles such as the calves, quads, and hamstrings.
  • As you keep jumping up and down while twisting sideways every quarter turn in opposite directions, each movement helps activate various muscle groups in your legs.

Mental Clarity 

  • The repetitive motion stimulates brain function by releasing endorphins.
  • These feel-good chemicals are responsible for regulating mood swings.

Easy to do

  • You only need space to move around!
  • It requires no equipment or gym membership costs, making it time-saving and cost-effective to imbibe healthy habits to maintain daily fitness levels.

Pros and Cons

The alternate 1/4-turn jump is an excellent technique for improving agility and explosiveness. 

However, like any exercise or skill, there are both pros and cons to this particular movement.


  • The alternate 1/4-turn jump works on multiple muscle groups simultaneously, including the legs, core, and glutes.
  • It can help improve your overall athleticism by increasing your speed, coordination, balance, and flexibility.
  • This move requires no equipment other than a flat surface, making it an easy addition to any workout routine.
  • The alternating motion of the jump makes it less repetitive than traditional plyometric exercises.


  • Beginners or those with joint pain or injuries could find this exercise too intense.
  • Without proper form or conditioning beforehand, you may be prone to injury in areas such as the knees due to high impact. 
  • It can become monotonous over time if not varied in sets.

The Alternate 1/4-Turn Jump is a versatile and engaging exercise that can add a new dimension to your fitness routine.

George N.