Exercise guide
Double High Knee Side Hop
- Intermediate
- Compound
- Timed hold
- Lower legs
This plyometric movement builds lateral power, cardiovascular endurance, and core stability by combining explosive side-to-side hops with rapid high-knee drives. It effectively targets the lower body while challenging the hip flexors and abdominals through the high-knee phase.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Engage your core and keep your chest upright with your arms in a ready position at your sides.
- Ensure you have at least 4-5 feet of clear space to your left and right for lateral movement.
How to do it
- Push off your outside foot to hop laterally to the side, landing softly on the opposite foot with a slight bend in the knee to absorb impact.
- Immediately perform two rapid high-knee drives, bringing each knee up to hip height while pumping your arms in a running motion.
- Exhale sharply during the high-knee drives and inhale as you prepare for the next lateral hop.
- Repeat the movement by hopping back to the starting side and immediately performing two high-knees again.
Form checklist
- Land softly on the balls of your feet to protect your joints.
- Keep your torso upright and avoid leaning forward during the high-knee phase.
- Drive your knees up to at least hip height for maximum abdominal engagement.
- Maintain a steady, rhythmic pace without pausing between the hop and the knee drives.
Pro tips
- Focus on 'quiet landings' to ensure you are using your muscles, not your joints, to decelerate.
- Coordinate your arm swing with your legs—opposite arm to opposite leg—to increase explosive power and balance.
Make it harder
- Increase the lateral distance of the hop to further challenge the glutes and lateral power.
- Hold a light medicine ball at chest height to increase the demand on your core and shoulders.
Frequently asked
- What muscles does the double high knee side hop work?
- The double high knee side hop primarily targets the calves, glutes, and quadriceps, and also works the hamstrings as secondary muscles.
- What equipment do you need for the double high knee side hop?
- The double high knee side hop requires no equipment — just your body weight.
- Is the double high knee side hop good for beginners?
- The double high knee side hop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps