Legs · Bodyweight
Lateral Hurdle Jump
How to do the lateral hurdle jump, 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
- Lunge
- Mechanic
- Compound
How to do it
Stand beside a low hurdle with feet shoulder-width and knees softly bent. Load your hips and jump sideways over the hurdle with both feet, landing softly with bent knees to absorb the impact. Reset for a beat or rebound straight back over to the other side. Use your arms for drive and balance.
- 1Feel your quads and calves load and explode off the ground
- 2Land soft with bent knees to absorb each landing
- 3Drive your arms to power the sideways jump
Common mistakes
- Avoid landing stiff-legged or on locked knees
- Do not let your knees cave inward on takeoff or landing
- Avoid rushing reps and losing control of your landings
Muscles worked
The lateral hurdle jump mainly works the quads and calves, with the glutes, lower back, lower abs, obliques, hamstrings, and adductors assisting.
- QuadsPrimary
- CalvesPrimary
- GlutesSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the lateral hurdle jump 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.