Lateral Hops




Equipment Needed:

No Equipment

Workout type:

Balance/Agility, HIIT, Plyometric, Strength Training, Toning

Body focus:


Stand with both feet together and hop to the left as far as you can, then immediately repeat back to the right. Continue hopping back and forth for a set number of repetitions or a set time period. Hopping laterally and back is one repetition.

Purpose of the exercise

Lateral Hops are a functional plyometric training tool that targets the butt, calves, quadriceps, hamstrings and hip flexors. They build strength and stability throughout the ankle complex, knee and hip joint. This is a must-have drill for anyone involved in sports as it helps protect the ankles and knees by improving the body’s ability to regain and maintain balance. These also increase the speed in which an athlete can change directions while in motion. This is a particularly good conditioning workout for soccer, football, basketball, rugby, lacrosse, and field hockey. For more of a challenge do the Single Leg version.


Leave a Comment

Sign in required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!