Side Hop-Sprint
The Side Hop-Sprint is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Hop-Sprint work?
The Side Hop-Sprint primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Hamstrings, which assist during the movement.
Is the Side Hop-Sprint good for beginners?
Yes, the Side Hop-Sprint is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Side Hop-Sprint?
You need other to perform the Side Hop-Sprint. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.