A jump squat is a plyometric, or explosive, exercise that targets your leg muscles. You descend deeper into a jump squat compared to a regular jump. A lateral jump squat adds a new dimension to the exercise; you move vertically and laterally. This increases the functionality of the exercise, as it better simulates real-life movements.
Identification
You don't need any equipment to perform a lateral jump squat. Stand with your feet about hip-width apart, your toes pointing forward. Initiate the movement by pushing your hips back, then bend your knees. This keeps your weight shifted back on your heels where it should be. Continue descending until your thighs are almost parallel to the floor. Pause for a count and then explosively reverse the movement, propelling yourself into the air and to the side.
Variations
You can do several variations of the basic lateral jump squat. Place a step or other object on the floor and perform jump squats back and forth over the object. If you have a plyo box or other sturdy object, you can perform lateral jump squats onto the box. For a more challenging exercise, do single-leg lateral jump squats.
The standard jump squat does not involve any arm movement. Unlike during a standard vertical jump, you do not use your arms to propel yourself into the air; you only use your legs. Try doing the lateral jump squat with your arms behind your back and with your arms free.
Function
Jump squats have several purposes. This explosive strength exercise targets several muscle groups in your lower body. Your leg power -- the ability to perform a strength movement with speed -- is enhanced. Lateral jump squats increase the functionality of the movement. In real life and in sports, you not only move forward, but also backward, vertically and laterally. In fact, for many sports -- such as basketball and tennis -- lateral speed is vital to success in the sport.
Recommendations
Wear proper shoes, with adequate ankle support and cushioning, when you perform the lateral jump squat exercise. Make sure you have a level surface free of debris. Always bend your knees upon landing to protect your joints from impact. Start with the lateral jump squat and then advance to other variations for more of a challenge. Hold a weight or wear a weight vest. Jump over and onto increasingly taller objects.
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