Lateral Hurdle Jump

Muscles worked

Setup

1. Stand tall with your feet hip-width apart, positioned to the side of a hurdle or an imaginary line.
2. Engage your core and keep your chest upright with your gaze forward.
3. Assume an athletic stance with a slight bend in your knees and hips, arms ready at your sides.

How to do it

1. Explode laterally over the hurdle by pushing forcefully off the ground with both feet simultaneously.
2. Exhale as you jump, pulling your knees toward your chest mid-air to clear the height of the obstacle.
3. Land softly on the balls of your feet on the opposite side, immediately absorbing the impact by sinking into a shallow squat.
4. Inhale as you land and quickly transition into the return jump to the starting side.

Form checklist

• Land with your knees tracking directly over your toes, avoiding any inward collapse.
• Keep your torso upright and avoid excessive forward leaning during the landing.
• Use your arms to drive upward and lateral momentum during the takeoff.
• Maintain a rhythmic pace, minimizing the time spent in contact with the ground.

Pro tips

• Focus on 'quiet landings' to ensure you are properly absorbing force through your muscles rather than your joints.
• Visualize jumping 'up and over' rather than just 'across' to maximize vertical displacement and glute activation.

Make it harder

• Increase the height of the hurdle to demand greater explosive power and knee tuck height.
• Perform the exercise as a single-leg lateral hop to significantly increase stability and unilateral strength demands.

Frequently asked

What muscles does the lateral hurdle jump work?

The lateral hurdle jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lateral hurdle jump?

The lateral hurdle jump requires no equipment — just your body weight.

Is the lateral hurdle jump good for beginners?

The lateral hurdle jump 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 Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps