Legs · Bodyweight
Side Jump Twist
How to do the side jump twist, 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
- Rotation
- Mechanic
- Compound
How to do it
Stand with feet together and knees softly bent. Jump up and to the side while twisting your hips and lower body in one direction, then jump back the other way, rotating your torso under control with each hop. Land softly and keep the rhythm light.
- 1Quads and calves loading and exploding off the floor each jump
- 2Obliques driving the twist as your lower body rotates
- 3A soft, controlled landing absorbing the impact
Common mistakes
- Twisting forcefully through the lower back instead of the trunk
- Landing stiff-legged instead of bending to absorb the jump
- Relying on momentum and losing control of the rotation
Muscles worked
The side jump twist mainly works the quads, obliques, and calves, with the lower abs, glutes, hamstrings, and upper abs assisting.
- QuadsPrimary
- ObliquesPrimary
- CalvesPrimary
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- Lower BackMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the side jump twist 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.