Legs · Bodyweight
Forward Backward Sideward
How to do the forward backward sideward, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Start standing with feet together. Hop forward and back, then side to side, moving in quick, light bounds and returning to center between directions. Stay on the balls of your feet and keep your landings soft and reactive.
- 1Calves and quads springing you in each direction
- 2Soft, quick landings that reload for the next hop
- 3Core staying tight to keep your body controlled mid-air
Common mistakes
- Landing flat-footed or heavily between hops
- Letting the knees collapse inward on landing
- Drifting off balance instead of returning to center
Muscles worked
The forward backward sideward mainly works the calves and quads, with the lower abs, obliques, glutes, hamstrings, adductors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsPrimary
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Hip FlexorsMinor
Kovo programs the forward backward sideward 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.