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.
More quads exercises
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