Side Jump Step Up

The Side Jump Step Up is a dynamic and explosive exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core and improves balance and coordination. This exercise is great for individuals who want to improve their lower body strength, power, and athletic performance. To perform the Side Jump Step Up, you'll need a sturdy elevated platform or a step. Start by standing to the side of the step with your feet hip-width apart. Engage your core and keep your chest lifted throughout the movement. Begin by explosively jumping off both feet to the side, clearing the step while maintaining proper form. As you land on the other side of the step, make sure to softly land with a slight bend in your knees to absorb the impact. Maintain control and stability as you land. Immediately after landing, drive through your heel to push off the ground and onto the step. As you step up, make sure to fully extend the hip of your lead leg, bringing the opposite knee up towards your chest for balance. Then, slowly lower yourself back down to the starting position, using both legs. To add intensity and challenge, you can increase the height of the step or incorporate dumbbells or kettlebells for added resistance. Remember to start with a weight that is manageable for your fitness level and gradually increase as you get stronger. The Side Jump Step Up is an excellent exercise to incorporate into your lower body workouts or full-body circuit training. Aim for 2-3 sets of 10-12 repetitions on each side, resting for 30-60 seconds between sets. As always, proper form and safety should be prioritized, so listen to your body and adjust the exercise as needed. Remember to consult with a fitness professional or a physician before starting any new exercise routine, especially if you have any existing medical conditions or injuries. Happy training!

Instructions

• Start by standing next to a sturdy step or platform with your feet hip-width apart.
• Place one foot on top of the step, ensuring your whole foot is secure and stable.
• Push off the foot on the step and jump sideways, propelling yourself into the air.
• As you land, bring the opposite foot onto the step, landing softly with both feet.
• Immediately jump back to the starting position, back to the original side.
• Repeat the side jump step up for the desired number of repetitions.
• Ensure proper form by keeping your chest up, core engaged, and landing softly each time.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Start with a lower step height and gradually increase it as you get stronger.
• Keep your upper body relaxed and focus on using your legs to perform the movement.
• Land softly on the elevated step, bending your knees to absorb the impact.
• Maintain a steady and controlled tempo, avoiding any sudden or jerky movements.
• Ensure proper alignment of your knees and ankles, keeping them in line with your toes.
• Use a step or platform that is sturdy and secure to prevent any accidents or injuries.
• Incorporate variations like adding dumbbells or using a resistance band to increase the challenge.
• Don't forget to warm up before performing the exercise and cool down afterward to prevent muscle soreness.
• Listen to your body and modify the exercise if needed to accommodate any limitations or discomfort.