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Exercises › Quads › Side Hop-Sprint

Side Hop-Sprint

Side Hop-Sprint is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Side Hop-Sprint: starting position
Starting position
Side Hop-Sprint: end position
End position

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.

Muscles worked

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Side Hop-Sprint alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the side hop-sprint work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves and hamstrings assist.

How many sets and reps of side hop-sprint should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the side hop-sprint good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →