How to do the Side Hop-Sprint
- Stand to the side of a cone or hurdle.
- Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | quads |
| Secondary | abductors, adductors, calves, hamstrings |
| Equipment | other equipment |
| Difficulty | beginner |
| Type | compound |
No other equipment? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Harder than the Side Hop-Sprint
Common questions
What muscles does the Side Hop-Sprint work?
The Side Hop-Sprint primarily works the quads, with the abductors, adductors, calves, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Depth Jump Leap, and Double Leg Butt Kick train the same muscle, across 9 equipment types.
What equipment do you need for the Side Hop-Sprint?
The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.
Is the Side Hop-Sprint suitable for beginners?
Yes, the Side Hop-Sprint is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.
Where should the Side Hop-Sprint go in a workout?
Early — the Side Hop-Sprint is compound, working 5 muscle groups, so run it first or second while you are fresh.
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