Core · Bodyweight
Alternate Side Step Jump Side Bend
How to do the alternate side step jump side bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with feet hip-width apart. Step and jump laterally to one side, landing softly on the outside foot, then add a side bend toward that direction before pushing back the other way. Alternate sides in a steady rhythm, staying light on the balls of your feet.
- 1Calves and ankles absorbing each landing as you push off sideways
- 2Obliques crunching to one side as you bend over the planted leg
- 3A braced core keeping you balanced through each lateral hop
Common mistakes
- Landing flat or heavy on your heels instead of soft and quick
- Bending forward at the waist rather than directly to the side
- Letting the hops drift out of control or losing your rhythm
Muscles worked
The alternate side step jump side bend mainly works the obliques and calves, with the quads, glutes, lower abs, hamstrings, and adductors assisting.
- ObliquesPrimary
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- Lower AbsSupport
- HamstringsSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate side step jump side bend for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.