Instructions

1

Stand with feet hip-width apart, arms at sides or extended forward for balance, torso upright with neutral spine alignment, eyes forward

2

Engage core muscles and prepare for explosive movement by shifting weight slightly onto the balls of the feet

3

Lower the body by bending at the knees and hips, bringing arms forward and lowering into a squat position until thighs approach parallel to ground, maintaining upright torso

4

Explosively extend hips and knees while driving through the feet to propel body upward off the ground into a jump, swinging arms downward to generate momentum, land softly with knees slightly bent to absorb impact, immediately transition into the next repetition

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Side to Side Way stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Quadriceps.
Improves overall Plyometrics stability and proprioception during heavy loads.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.

Pro Tips

Control the eccentric (lowering) phase of the Side to Side Way for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors to maintain control of the Body weight.

Exercise Variations

Dumbbell Side to Side Way
Cable Side to Side Way
Banded Side to Side Way

Side to Side Way