Back to exercises
Side Hop-Sprint, starting position 
Side Hop-Sprint, finishing position
PlyometricsbeginnerOther
Side Hop-Sprint
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
beginner
Side Hop-Sprint demonstration
How to Perform
- 1Stand to the side of a cone or hurdle.
- 2Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- 3Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsAbductorsAdductorsCalvesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Side Hop-Sprint work?
Side Hop-Sprint primarily targets the Quadriceps. It also works the Abductors, Adductors, Calves, Hamstrings as secondary muscles.
What equipment do I need for Side Hop-Sprint?
Side Hop-Sprint requires Other.
Is Side Hop-Sprint suitable for beginners?
Yes, Side Hop-Sprint is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Side Hop-Sprint
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.