← EXERCISE LIBRARYCalisthenics
Lateral Ape Jump
Squat low, plant both hands to the side, and swing the hips across to land in a squat. Three sets of eight controlled crossings landing quietly before you widen the distance travelled.
- 01Start in a deep squat with the feet flat and the hands ready at your sides.
- 02Reach both hands to the floor a stride to one side and take weight through them.
- 03Push the floor away with the feet and swing the hips across toward the hands.
- 04Land both feet flat in the same deep squat on the far side.
- 05Release the hands and repeat immediately back the other way.
- 01Hands land first, then the hips follow.
- 02Land in a squat, not on straight legs.
- 03Quiet feet, absorb it through the hips.
- 01Landing on the toes with the knees straight, which sends the impact into the knees rather than the hips.
- 02Reaching too far too early, which leaves the shoulders holding a load they cannot support and drops the chest.
- 03Standing up between reps, which loses the low position that makes this a hip drill rather than a hop.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.