Side Hop-Sprint

A beginner conditioning exercise for the quads, hip abductors, adductors, calves and hamstrings.

Movement guide

Side Hop-Sprint

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Hip abductors · Adductors · Calves · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Side Hop-Sprint demonstrated on the 3D figure

3D demoSide Hop-SprintBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Hamstrings.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Single-leg lateral hop demonstrated on the 3D figure

3D demoSingle-leg lateral hopAdvanced · Other / check instructions

Bench Sprint demonstrated on the 3D figure

3D demoBench SprintBeginner · Other / check instructions + A bench or box

Sprint intervals demonstrated on the 3D figure

3D demoSprint intervalsAdvanced · No equipment

Single-Cone Sprint DrillBeginner · Other / check instructions

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

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Questions people ask

What muscles does the Side Hop-Sprint work?

Mainly the quads, with help from the hip abductors, adductors, calves and hamstrings.

What equipment do I need for the Side Hop-Sprint?

Other / check instructions.

Is the Side Hop-Sprint good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Side-to-side box push-off.

How do I make the Side Hop-Sprint harder?

Progress to the Side-to-side box push-off, or add load, range or slower lowering once your form is solid.