Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Side Hop-Sprint
- Stand to the side of a cone or hurdle.
- Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
- 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.
Muscles Worked
Alternatives to Side Hop-Sprint
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Side to Side Box Shuffle
A beginner compound plyometric exercise that works the quads.
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2
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
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3
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
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4
Bench Sprint
A beginner compound plyometric exercise that works the quads.
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5
Side Standing Long Jump
A beginner compound plyometric exercise that works the quads.
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6
Single-Cone Sprint Drill
A beginner plyometric exercise that works the quads.
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7
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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8
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do side hop-sprint work?
Side Hop-Sprint primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for side hop-sprint?
The source dataset does not record equipment for side hop-sprint. Check the instructions above before you set up.
Side Hop-Sprint: is it suitable for beginners?
Yes. Side Hop-Sprint is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of side hop-sprint?
Side to Side Box Shuffle, Single-Leg Hop Progression, Single-Leg Lateral Hop train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my side hop-sprint reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; side hop-sprint can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Side Hop-Sprint with AI
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