Ski jumps: how to do it and what it works

Short, fast side-to-side hops.

Main muscles: Quadriceps, Gluteus medius
Secondary muscles: Gastrocnemius, Gluteus maximus
Equipment: Resistance band

Image: start and end of the movement.

How to do it

Mini-band ski jumps

Short lateral jumps from a low platform to the floor and back with a mini band above the knees, combining cardio and gluteus medius activation.

Form. With the mini band above your knees and your legs semi-flexed, jump sideways off the platform and back up, keeping the band taut and landing softly.

Common mistake. Letting the knees come together, landing with stiff legs, jumping higher than needed, or leaning the trunk.

Quadriceps, Gluteus medius · Resistance band

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Ski jumps: how to do it and what it works

How to do it

Mini-band ski jumps

Other exercises for the same muscles

To work out your loads

GoForIt has not opened yet