Lateral Two-Foot Line Jumps
strengthenkneeintermediateactiveimpact
Content last reviewed: 2026-07-18
3 × 10 reps
How to do it
- Stand to one side of a floor line on a non-slip surface with the feet about hip-width apart and knees softly bent.
- Push off both feet and jump sideways across the line, landing softly on both feet with the hips and knees bent.
- Absorb the landing quietly and steady yourself for a moment.
- Jump back over to the other side and repeat, keeping the knees tracking over the toes on every landing.
Form cues
- Begin only after pain-free squatting, jumping and landing.
- Land softly on both feet with the hips and knees bent to absorb the impact.
- Steady each landing before jumping back; increase speed or obstacle height only after quiet, controlled landings.
Muscles worked
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gastrocnemiusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
soleusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.Strengthens: gluteus medius, gluteus maximus, quadriceps, hamstrings, gastrocnemius, soleus, hip adductors, ankle stabilizers
