Video Coming Soon
We're working on adding video demonstrations for this exercise.
Zig Zag Hops
Dynamic plyometric hops in a zig-zag pattern that target quadriceps, glutes, and calves to build agility, quickness, and lower body power; commonly used in athletic training for multi-directional movement.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Calves
Secondary Muscles
Abs, Obliques
Popularity Score
5
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
Glutes
8/10Glute Max, Glute Medius
Calves
8/10Gastrocnemius, Soleus
Hamstrings
6/10Biceps Femoris
Abs
5/10Transverse Abdominis
Obliques
5/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Set up cones or markers in a zig-zag pattern 5-7 meters apart. Start in an athletic stance on one leg, knee slightly bent, chest up, eyes forward.
- Load hips back and push off explosively from your standing foot diagonally forward.
- Swing arms for momentum and balance.
- Land softly on the ball of the same foot, bending ankle, knee, and hip to absorb impact.
- Keep knee aligned over toes without collapsing inward.
- Minimize ground contact time and immediately push off to the opposite diagonal.
- Continue the zig-zag pattern for the set distance or reps.
- Switch legs after completing the set.
Coaching Tips
Form Cues
- Stay on balls of feet.
- Drive arms opposite to legs.
- Knee over toes.
- Minimize ground time.
- Absorb with triple bend.
- Eyes forward.
Breathing
Inhale during preparation and landing absorption; exhale forcefully during the explosive push-off.
Tempo
1-0-1
Range of Motion
Hop diagonally covering 1-2 meters per bound with full knee and hip flexion on landing to thighs near parallel, maintaining upright torso.
Safety
Safety Notes
- Avoid if recovering from ankle or knee injury.
- Prioritize form before speed.
- Warm up thoroughly.
- Use soft surface to reduce impact.
- Stop if pain occurs in joints.
Spotting
No spotting required; perform in open space with ample room.
Common Mistakes
- Knee valgus collapse
- Heel slamming on landing
- Looking down at feet
- Excessive ground contact time
- Poor arm drive
- Straight-legged landings
When to Avoid
- Acute ankle sprain
- Recent knee surgery
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip mobility for single-leg stability
Build Up First
- Mastery of basic hops
- Single-leg balance competency
- Plyometric landing technique
Also known as
Zigzag Hops, Lateral Zigzag Jumps, Agility Zigzag Hops
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Skater Hops
Bodyweight
Glutes
Lateral Hops
Bodyweight
Calves
Forward Hops
Bodyweight
Quads
Lateral Frog Hops
Bodyweight
Quads
Lateral Cone Hops
Others
Quads
Single-Leg Forward Hops
Bodyweight
Quads
Kettlebell Figure Eight
Kettlebell
Glutes
High Knees
Bodyweight
Quads
Half Pigeon Pose
Bodyweight
Glutes
High Knees Jump Rope
Jump Rope
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
