Lateral jump squats are a plyometric exercise that strengthens your leg muscles and improves explosive power. The reference suggests this exercise uses all the leg muscles and can even engage your back and core. Since the reference does not provide complete instructions, this answer will provide a standard guide to performing this exercise.
Here's a step-by-step guide:
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Starting Position: Stand with your feet shoulder-width apart. Your weight should be evenly distributed.
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Squat Down: Lower your body into a squat position, as if you were sitting back into a chair. Keep your back straight, chest up, and core engaged. Aim for a depth where your thighs are parallel to the ground, or as low as comfortably possible.
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Lateral Jump: From the squat position, explosively jump to the right (or left). Land softly into a squat position on your right (or left) leg.
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Controlled Landing: Ensure you land softly to minimize impact on your joints. As you land, immediately lower back into a squat position.
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Repeat: Immediately jump back to the starting position (or continue alternating jumps to each side). Repeat the movement for the desired number of repetitions or time.
Important Considerations:
- Core Engagement: Maintain a tight core throughout the entire exercise. This will help stabilize your body and prevent injury.
- Soft Landing: Focus on landing softly to reduce the impact on your knees and ankles.
- Proper Squat Form: Ensure you maintain proper squat form throughout the exercise, keeping your back straight and chest up.
- Progression: If you're new to this exercise, start with a smaller lateral jump and gradually increase the distance as you get stronger. You can also start with regular lateral squats without the jump.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
Lateral jump squats are an excellent exercise for building lower body strength, power, and coordination. They can be incorporated into various workout routines, including HIIT (High-Intensity Interval Training) and plyometric training.
