10 Best Side Standing Long Jump Alternatives for Quad Strength

Ranked Side Standing Long Jump Alternatives

10 substitutes, ranked by how closely each one matches the Side Standing Long Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Single Leg Push-off

   87% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   Pick this when you want an easier single-leg version that still works the quadriceps.

   How to perform this exercise

   1. Stand on the ground with one foot resting on the box, heel close to the edge.
   2. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
   3. Land with the same foot on top of the box, returning your other foot back to the start position.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
2. 

   2. Single-leg Stride Jump

   83% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder single-leg version that still works the quadriceps.

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the same position that you started, using your inside leg to decelerate the impact.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
3. 

   3. Single-leg Hop Progression

   82% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
   2. Hop forward, jumping and landing with the same leg over the cone.
   3. Use a countermovement jump to hop from cone to cone.
   4. At the end, turn around and go back on the other leg.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
   • Balance: harder to stay steady on than the Side Standing Long Jump
4. 

   4. Single-leg Lateral Hop

   82% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
   2. To begin, execute a counterjump to hop sideways over the cone.
   3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
   4. Continue hopping back and forth.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
   • Balance: harder to stay steady on than the Side Standing Long Jump
5. 

   5. Star Jump

   77% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
   3. As you land, bring your limbs back in and absorb your impact through the legs.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
   • Balance: easier to stay steady on than the Side Standing Long Jump
6. 

   6. Single Leg Butt Kick

   76% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
7. 

   7. Single-cone Sprint Drill

   75% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   Pick this when you want an easier single-arm version that still works the quadriceps.

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Side Standing Long Jump
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
   • Balance: easier to stay steady on than the Side Standing Long Jump
8. Play demonstration

   8. Burpee

   75% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
   3. Kick your feet back into a push-up position.
   4. Perform a push-up, keeping your body in a straight line.
   5. Jump your feet back into the squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into a squat position to begin the next repetition.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
9. Play demonstration

   9. Jack Burpee

   74% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position, placing your hands on the ground in front of you.
   3. Kick your feet back, landing in a push-up position.
   4. Perform a push-up, lowering your chest to the ground and then pushing back up.
   5. Jump your feet forward, landing in a squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into the squat position to begin the next repetition.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: bodyweight only, the same as the Side Standing Long Jump
   • Body position: standing, the same as the Side Standing Long Jump
10. 

    10. Side Hop-sprint

    73% match

    • Quadriceps
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand to the side of a cone or hurdle.
    2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
    3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: quadriceps, the same as the Side Standing Long Jump
    • Equipment: bodyweight only, the same as the Side Standing Long Jump
    • Body position: standing, the same as the Side Standing Long Jump