Legs · Bodyweight
Double High Knee Side Hop
How to do the double high knee side hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart. Drive one knee up twice in quick high-knee fashion, then hop laterally to the side and repeat driving the other knee. Keep a light, springy bounce throughout.
- 1Feel your hip flexors snap the knees up high
- 2Stay light on the balls of your feet for the hops
- 3Keep your core tight to control each landing
Common mistakes
- Don't land flat-footed or heavy on the hops
- Avoid letting your knees cave inward on landing
- Don't hunch forward; stay tall through the chest
Muscles worked
The double high knee side hop mainly works the quads, calves, and hip flexors, with the lower abs, glutes, obliques, hamstrings, adductors, and tibialis anterior assisting.
- QuadsPrimary
- CalvesPrimary
- Hip FlexorsPrimary
- Lower AbsSupport
- GlutesSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the double high knee side hop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.