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Lateral Hops
Bodyweight plyometric hops that target calves, quadriceps, and glutes to build agility, speed, and lateral power; commonly used for sports conditioning and quickness training.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Calves, Quads
Secondary Muscles
Abs, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapCalves
9/10Gastrocnemius, Soleus
Quads
8/10Rectus Femoris
Glutes
7/10Glute Max
Hamstrings
6/10Abs
4/10Adductors
3/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart perpendicular to an imaginary line on the floor, knees slightly bent, core engaged, and arms ready for balance.
- Shift weight slightly to one side and explosively push off balls of feet to hop laterally over the line.
- Swing arms for momentum and coordination with the jump.
- Land softly on balls of feet on the opposite side with knees and hips bent to absorb impact.
- Keep knees aligned with toes and avoid inward collapse.
- Immediately rebound by pushing off to hop back over the line to start.
- Maintain quick ground contact and rhythmic motion.
Coaching Tips
Form Cues
- Explode off balls of feet
- Land soft and controlled
- Knees track over toes
- Core tight throughout
- Arms swing opposite to legs
Breathing
Inhale during landing to absorb impact, exhale forcefully during explosive push-off while bracing core.
Tempo
1-0-1
Range of Motion
Hop fully over the line with complete lower body extension on push-off; land with thighs near parallel to floor for impact absorption.
Safety
Safety Notes
- Prioritize soft landings to protect knees and ankles
- Avoid if acute joint pain exists
- Use non-slip surface
- Start slow if new to plyometrics
- Consult doctor for heart conditions or pregnancy
Spotting
Not needed for bodyweight exercise; perform in open space to avoid collisions.
Common Mistakes
- Landing stiff-legged on heels
- Knees caving inward
- Excessive forward lean
- Slow or hesitant rebounds
- Poor arm coordination
When to Avoid
- Acute knee or ankle injuries
- Recent ACL surgery without clearance
- Heart disease without medical approval
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Hip mobility for lateral stability
Build Up First
- Basic squat form
- Familiarity with jumping mechanics
Also known as
Side Hops, Lateral Line Hops, Lateral Jumps
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