Lateral Hurdle Hop

How to do it

Set up a series of low hurdles or cones in a line. Stand to one side of the first hurdle with your feet shoulder-width apart and knees slightly bent. Jump sideways over the hurdle, landing softly with knees bent to absorb the impact. Immediately jump over the next hurdle in the opposite direction, continuing down the line. Keep your chest up, use your arms for balance and maintain quick, rhythmic movements.

1. 1Push through the mid-foot and feel your quads engage as you extend your knees
2. 2Step forward or back and drop your hips; you should feel your front leg doing most of the work
3. 3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range if you do
• ×Don't let your knee collapse inward or travel far past your toes; avoid leaning forward excessively
• ×Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The lateral hurdle hop mainly works the quads, with the lower back, calves, biceps, forearms, and side delts assisting.

• QuadsPrimary
• Lower BackSupport
• CalvesSupport
• BicepsSupport
• ForearmsSupport
• Side DeltsSupport