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Lateral Frog Hops
Bodyweight plyometric exercise involving explosive side-to-side jumps from a squat position, targeting quads, glutes, and hamstrings to build lower body power, agility, and coordination.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Abductors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Abductors
4/10Glute Medius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Shorter rest for conditioning sets
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Lower into a deep squat with chest up, core engaged, and hands clasped in front or on the ground.
- Engage core and load lower body in squat.
- Explode laterally by pushing off both feet powerfully.
- Propel sideways while keeping torso upright.
- Land softly on balls of feet, sinking immediately into squat.
- Absorb impact with bent knees aligned over toes.
- Repeat hop in opposite direction without pause.
Coaching Tips
Form Cues
- Drive through heels
- Knees track over toes
- Core tight throughout
- Land soft and controlled
- Explode from hips
- Maintain upright torso
Breathing
Inhale during preparation and landing; exhale forcefully on the explosive jump.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel or below; jump laterally 2-4 feet, landing in full squat depth without knee valgus.
Safety
Safety Notes
- Warm up thoroughly before plyometrics
- Avoid if acute knee or ankle injuries present
- Use soft surface to reduce impact
- Stop if joint pain occurs
- Progress gradually from steps to hops
- Consult professional for pre-existing conditions
Spotting
No spotting needed; bodyweight exercise. Use partner for feedback on form if beginner.
Common Mistakes
- Knees caving inward
- Hard landings jarring joints
- Rounded back in squat
- Insufficient squat depth
- Overreaching laterally beyond control
- Poor arm swing for balance
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
- Hip impingement
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip abduction range for lateral movement
- Knee flexion without pain
Build Up First
- Mastery of bodyweight squat
- Basic plyometric landing technique
- Core stability in dynamic positions
Also known as
Side Frog Hops, Lateral Hops, Frog Jumps Lateral
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