Exercise guide
Side Hop Ski
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This dynamic lateral movement builds explosive power and agility while challenging the glutes, quads, and core for improved athletic stability. It mimics a skiing motion to enhance lateral force production and cardiovascular endurance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, knees slightly bent, and core engaged.
- Position your arms at your sides, ready to swing for momentum.
- Shift your weight onto your right leg, preparing to push off laterally.
How to do it
- Exhale and push off your right foot to jump sideways to the left, landing softly on your left foot.
- Inhale as you land with a slight knee bend, sweeping your right leg behind your left ankle without touching the floor.
- Swing your arms across your body in a rhythmic 'skating' motion to maintain balance and momentum.
- Immediately push off the left foot to jump back to the right, alternating sides continuously.
Form checklist
- Keep your chest lifted and avoid rounding your lower back.
- Land softly on the mid-foot, absorbing the impact through your hip and glute.
- Ensure your landing knee stays aligned with your toes and doesn't cave inward.
- Maintain a rhythmic, athletic pace without sacrificing landing stability.
Pro tips
- Focus on the 'stick'—pause for a fraction of a second on the landing to maximize glute medius activation and balance.
- Drive your arms aggressively across your torso to increase oblique engagement and rotational power.
Make it harder
- Increase the lateral distance of each jump to maximize power output and eccentric control.
- Reach down to touch the floor with the opposite hand on every landing to increase the squat depth and core demand.
Frequently asked
- What muscles does the side hop ski work?
- The side hop ski primarily targets the calves, glutes, and quadriceps, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the side hop ski?
- The side hop ski requires no equipment — just your body weight.
- Is the side hop ski good for beginners?
- The side hop ski 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 Foot HopscotchIntermediate · calves, glutes, and quadriceps