Procaryote
Knee · Motor control

Lateral Bipod Jumps

Lateral bipod jumps, 3 sets, 12 repetitions, controlled movement

Illustration of the Lateral Bipod Jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright with feet together, then jump laterally with both feet simultaneously to land softly on both feet, controlling the movement. Ensure to slightly bend the knees upon landing to absorb the jump.

Tips: Keep the torso upright and knees aligned with the feet throughout the movement. Perform the jumps smoothly and in a controlled manner to improve motor control.

Progression: Gradually increase the lateral jump distance or the number of repetitions as the movement becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet together
Clinical goal
Improve knee motor control
Also known as
side-to-side double-foot jumps, small lateral jumps, controlled lateral jump

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.