Exercise guide
Forward Sideward Hop
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
This plyometric exercise develops explosive power and lateral stability by combining forward and sideward movement, effectively targeting the glutes, quads, and calves. It enhances deceleration mechanics and unilateral balance, which are crucial for athletic performance and injury prevention.
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.
- Shift your weight onto your starting leg, lifting the opposite foot slightly off the ground.
- Engage your core and keep your chest upright with your arms ready at your sides for balance.
How to do it
- Push off your standing foot to hop diagonally forward and outward to the opposite side.
- Land softly on the ball of the landing foot, immediately transitioning into a controlled, shallow lunge to absorb the impact.
- Exhale forcefully during the jump and inhale as you stabilize the landing.
- Pause briefly to find your balance before repeating the movement or alternating sides.
Form checklist
- Land with a soft, quiet foot to ensure your muscles, not your joints, take the load.
- Keep your landing knee tracked directly over your toes; do not let it cave inward.
- Maintain an upright torso and avoid excessive forward leaning during the landing phase.
- Keep your hips square to the front throughout the entire diagonal flight path.
Pro tips
- Use a vigorous arm swing (opposite arm to the jumping leg) to generate more height and distance.
- Focus on the 'stick'—the moment of total stillness upon landing—to maximize glute activation and eccentric control.
Make it harder
- Increase the jump distance and speed of the transition to challenge your explosive power.
- Hold a light dumbbell at chest height in a goblet position to increase the load on the stabilizing muscles.
Frequently asked
- What muscles does the forward sideward hop work?
- The forward sideward hop 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 forward sideward hop?
- The forward sideward hop requires no equipment — just your body weight.
- Is the forward sideward hop good for beginners?
- The forward sideward hop is rated advanced. 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