Lateral hop

The lateral hop is an explosive bodyweight exercise that consists of a two-legged hop to the side. It targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.


  1. Builds muscular endurance and strength in the quads, adductors, glutes, and hamstrings
  2. Works core strength to maintain balance and upright position
  3. Improves explosiveness, power, and agility with lateral movement
  4. Requires no equipment

Lateral hop Images


Lateral hop Instructions

Lateral hop muscle diagram
  1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
  2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  3. Immediately push off and extend, attempting to bound to the side as far as possible.
  4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
  5. Continue back and forth for several repetitions.