Exercise guide
Lateral Hops
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
Lateral hops are a dynamic plyometric exercise that builds lateral power, agility, and lower-body explosiveness while strengthening the calves, quads, and glutes. This movement improves coordination and joint stability by challenging the body 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 balls of both feet simultaneously to jump laterally to one side.
- Land softly on both feet, immediately absorbing the impact by sinking into a shallow squat.
- Exhale forcefully as you explode sideways and inhale as you land and transition.
- Maintain a rhythmic tempo, jumping back to the starting position as soon as your landing is stabilized.
Form checklist
- Land softly and quietly to ensure muscles, not joints, absorb the force.
- Keep your knees tracking directly over your toes; do not let them cave inward.
- Maintain a neutral spine and avoid excessive forward leaning.
- Ensure both feet leave and touch the ground at the same time.
Pro tips
- Focus on 'stiffness' in the ankles to minimize ground contact time for better plyometric development.
- Use a vigorous arm swing to help generate height and distance while maintaining balance.
Make it harder
- Increase the lateral distance of each hop to maximize glute and quad recruitment.
- Place a small obstacle, like a foam roller or yoga block, to jump over for increased vertical demand.
Frequently asked
- What muscles does the lateral hops work?
- The lateral hops 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 hops?
- The lateral hops requires no equipment — just your body weight.
- Is the lateral hops good for beginners?
- Yes. The lateral hops 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 Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps