Lateral Broad Jump
A two-footed standing jump for maximum distance to the side, landing on both feet still facing forward. Builds lateral power for sports that demand explosive side-to-side movement.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Quadriceps
Secondary muscles
- Adductors
- Hip Abductors
- Hamstrings
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 3–5 per side
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in an athletic stance, feet hip-width apart, knees and hips slightly bent, chest up.
Shift your weight toward the direction you'll jump and dip into the hips.
Drive through the hips, knees and ankles to jump as far sideways as you can, throwing the arms toward the direction of travel.
Land on both feet hip-width apart, still facing forward.
Absorb the landing through the hips and knees, stick it, then reset and jump the other way.
Breathing: Exhale forcefully as you jump.
Coaching tips
Push off the far leg
Arms lead the way
Stick the landing
Common mistakes
Turning to face the jump instead of staying square
Landing with the feet together or crossed
Knees caving in on landing
Chasing distance you can't land
Safety notes
Start at moderate distances and stick every landing.
Use a non-slip surface with plenty of space.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.