Exercise guide
Side To Side Hop
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This plyometric exercise builds lateral power and coordination while strengthening the lower body and core through explosive side-to-side movements. It is highly effective for improving cardiovascular endurance and stability in the frontal plane.
Reviewed by the Crucible Fit 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 gaze forward.
- Position your arms at your sides, ready to swing for momentum.
How to do it
- Push off the ground with both feet to jump laterally to one side, exhaling as you explode upward.
- Land softly on the balls of your feet, immediately dropping into a shallow squat to absorb the impact.
- Inhale as you stabilize, then immediately push off again to hop back to the starting side.
- Maintain a quick, rhythmic tempo, alternating sides for the duration of the set.
Form checklist
- Land softly with your knees tracking directly over your toes.
- Keep your weight centered over your mid-foot, not your heels.
- Maintain a flat back and proud chest throughout the movement.
- Ensure your knees do not cave inward (valgus) during the landing phase.
Pro tips
- Focus on 'quiet landings' to ensure your muscles are absorbing the force rather than your joints.
- Swing your arms in a rhythmic motion across your body to help generate lateral momentum and balance.
- Keep the ground contact time as short as possible to maximize the plyometric effect.
Make it harder
- Increase the lateral distance of each hop to challenge your power and balance.
- Hold a light medicine ball at chest height to increase the demand on your core and lower body.
Frequently asked
- What muscles does the side to side hop work?
- The side to side hop primarily targets the calves, glutes, and quadriceps, and also works the hamstrings as secondary muscles.
- What equipment do you need for the side to side hop?
- The side to side hop requires no equipment — just your body weight.
- Is the side to side hop good for beginners?
- Yes. The side to side hop is a beginner-friendly movement and a strong foundation to build on.
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