Procaryote
Knee · Mobility

Lateral jumps with stabilization

Lateral jumps with stabilization, 3 sets, 8 repetitions per side, 2-second pause at landing

Illustration of the Lateral jumps with stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Rest: 2 seconds upon landing

Description: Jump laterally from one foot to the other, controlling the landing well. At each landing, maintain stability by keeping the knee aligned and bent for 2 seconds before jumping to the other side.

Tips: Keep your gaze straight ahead, slightly bend your knees upon landing to absorb shock, and avoid letting the knee cave inward.

Progression: Gradually increase the height or distance of the jump as stabilization becomes easier.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Standing, feet shoulder-width apart
Clinical goal
Improve motor control and knee stability
Also known as
side jumps with stabilization, controlled lateral jumps, stabilized lateral jumps

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Multidirectional Patella MobilizationMultidirectional patella mobilization, 2 sets, 1 minute per knee Neurodynamic mobilization of the tibial nerveNeurodynamic mobilization of the tibial nerve, 3 sets, 10 repetitions, leg extended, ankle dorsiflexion and knee extension Peroneal nerve neurodynamic mobilization in sitting positionNeurodynamic mobilization of the peroneal nerve, seated, 3 sets, 8 repetitions per leg Seated Knee Extension with WeightsSeated knee extension with weights, 3 sets, 10 repetitions, slow and controlled movement Self-massage of the posterior knee with a ballSelf-massage of the posterior knee with a ball, 2 sets, 1 minute per set Standing Hamstring StretchStanding hamstring stretch, 3 sets, 30 seconds per leg Standing Quadriceps StretchStanding quadriceps stretch, 3 sets, hold for 30 seconds per side Tandem WalkingTandem walking, 3 sets, 10 steps forward then 10 steps backward

See all knee exercises →

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.