Side Hop-Sprint
How to do the Side Hop-Sprint with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Hamstrings
Other
How to do the Side Hop-Sprint
- 1
Stand to the side of a cone or hurdle.
- 2
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- 3
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Log it, see it on your body.
Every Side Hop-Sprint set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Side Hop-Sprint fits
The Side Hop-Sprint shows up in training built around a specific goal. See how it fits:
More quads exercises
Side Hop-Sprint: common questions
What muscles does the Side Hop-Sprint work?
The Side Hop-Sprint primarily works the Quads. It also recruits the Abductors, Adductors, Calves and Hamstrings as supporting muscles.
Is the Side Hop-Sprint suitable for beginners?
Yes. The Side Hop-Sprint is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Side Hop-Sprint a compound or isolation exercise?
The Side Hop-Sprint is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Side Hop-Sprint with correct form?
Stand to the side of a cone or hurdle. Follow the full step-by-step above for the complete movement.
Log your Side Hop-Sprint sets, free.
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