How to do X Drill Rotations

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Difficulty: Hard

Impact Level: High

Target Body Parts: abs, calves, glutes, hamstrings


This cardio and lower body exercise is a combination of a squat and a rotating 180 degree jump. Set yourself up as you would for a jump squat. So feet at shoulder width, then raise your arms up out the sides for balance and turn your upper body 90 degrees to one side.

From here lower down into a squat position by sitting the hips back and down and bending your knees. From the bottom position, explosively jump up off the ground and rotate your lower body 180 degrees so that you land with your feet and hips facing the other way, but your upper body and head are still facing the same direction. It will help if you pick a point on a wall or something fixed to focus on as you do this exercise.

As you land after your jump rotation, bend your knees and hips immediately to lower down into your next squat. This helps reduce the impact on your joints and also makes the movement more fluid so you can get more reps done in a given amount of time.

How to make X Drill Rotations easier

Work up to this movement by progressing through Squats, Side Squats, and Jump Squats in that order.

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