In & Out Jump
The in and out jump is a plyometric bodyweight exercise that targets the quads, glutes, and hip abductors. The rapid inward and outward jumping motion elevates the heart rate and builds lower body power and agility.
How to do it
- Stand with feet together and arms at your sides.
- Jump your feet outward to shoulder-width apart while simultaneously bringing your arms up.
- Immediately jump your feet back together.
- Continue alternating in and out at a rapid pace.
- Repeat for the desired duration or number of repetitions.
Form cues
- Land softly on the balls of your feet to absorb impact.
- Keep your chest upright and core engaged throughout.
- Maintain a quick, steady rhythm as your feet move in and out.
- Keep your knees tracking gently over your toes.
Breathing: Inhale as you jump outward and exhale as you spring back together, maintaining a steady cadence.
Common mistakes
- Landing flat-footed, which increases impact on your joints and causes unnecessary jarring.
- Slumping your upper body forward, which limits your breathing capacity and balance.
- Moving too fast before mastering the rhythm, leading to tangled feet and loss of control.
Muscles worked
Primary: quads. Secondary: glutes, hip abductors, calves.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp joint pain in your knees or ankles, stop immediately and ease off.
- If you are managing lower body joint concerns, choose a low-impact alternative like lateral shuffles.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How can I reduce the impact on my joints?
Land very softly on the balls of your feet and keep your knees slightly bent to absorb the shock.
Can I do this exercise on a hard concrete floor?
It is much more comfortable to perform on a mat, carpet, or gym flooring to cushion your landings.
What should I do if I get out of breath too quickly?
Slow down your pace, shorten your work intervals, or take a longer rest between sets.