Skier Jumps
Lateral plyometric bodyweight jumps mimicking skiing that target quads, glutes, and calves to build agility, power, and conditioning; scaled by jump height and speed.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hip Flexors, Abs, Obliques, Abductors, Adductors
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Hip Flexors
5/10Iliopsoas
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Abductors
3/10Glute Medius, TFL
Adductors
3/10Adductor Longus, Adductor Magnus
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet together, knees slightly bent, arms at sides, core braced, gaze forward.
- Squat slightly and swing arms back to load.
- Explode upward and laterally to one side, swinging arms forward.
- Land softly on both feet in a quarter squat, absorbing impact.
- Immediately explode to the opposite side.
- Swing arms back as you prepare for the next jump.
- Repeat alternating sides, maintaining fluid motion.
Coaching Tips
Form Cues
- Land softly
- Brace core
- Swing arms explosively
- Eyes forward
- Push through midfoot
Breathing
Inhale as you land and prepare, exhale forcefully during the jump.
Tempo
1-0-1
Range of Motion
Squat to quarter depth; jump laterally 2-3 feet side to side, knees bending to absorb landing without full lockout.
Safety
Safety Notes
- Warm up joints and muscles first
- Use clear space to avoid collisions
- Progress gradually if new to plyometrics
- Stop if sharp joint pain occurs
- Maintain neutral spine throughout
Spotting
Not required; solo bodyweight exercise, but perform near a wall for balance if needed.
Common Mistakes
- Landing stiffly on straight legs
- Leaning torso forward
- Allowing knees to cave inward
- Not engaging core
- Jumping too far without control
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
- Recent surgery in lower body
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Hip abduction range for lateral movement
- Shoulder mobility for arm swing
Build Up First
- Master basic squat form
- Familiarity with jumping rope or basic plyometrics
- Good balance and coordination
Also known as
Lateral Ski Jumps, Side-to-Side Jumps, Skater Jumps
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