Lateral hop
The lateral hop is an effective and dynamic bodyweight exercise that targets your lower body muscles, such as the quads, glutes, and hamstrings. It is a two-legged explosive hop to the side, which will provide you with an intense cardiovascular challenge. Not only that, but it can be used as part of a fat-loss or athleticism-focused workout routine. It is an incredibly versatile exercise, as it can be done for both time and reps. This makes it a great choice to include in any circuit or workout program, as it will help you reach your goals faster. Not only that, but it is a fun exercise that will add variety to your routine. Whether you are looking to build strength, burn fat, or increase your overall athleticism, the lateral hop is a great exercise to add to your arsenal.
Type:
Plyometrics
Muscles Used:
Adductors
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The lateral hop is an effective and dynamic bodyweight exercise that targets the lower body muscles, such as the quads, glutes, and hamstrings.
- It is an intense cardiovascular challenge that is highly versatile, as it can be done for both time and reps.
- Adding this exercise to any circuit or workout program will help you reach your goals faster.
- It is a fun exercise that will add variety to your routine.
- The lateral hop is an excellent exercise to include in any fat-loss or athleticism-focused workout routine.
- It builds muscular endurance and strength in the quads, adductors, glutes, and hamstrings.
- It also works core strength to maintain balance and upright position.
- It improves explosiveness, power, and agility with lateral movement.
- Plus, it requires no equipment.
Step by Step Instructions For Lateral hop
- Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
- Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
- Immediately push off and extend, attempting to bound to the side as far as possible.
- Upon landing, immediately push off in the opposite direction, returning to your original start position.
- Continue back and forth for several repetitions.
Warm Up Tips
- Start in a half squat position facing 90 degrees from your direction of travel.
- Shift your weight to your outside leg and allow your lead leg to do a countermovement inward.
- Push off and extend, trying to bound to the side as far as possible.
- Land and immediately push off in the opposite direction, returning to your starting position.
- Repeat the movement back and forth for several repetitions.
The lateral hop is an effective and dynamic bodyweight exercise that targets your lower body muscles, including the quads, glutes, and hamstrings. It provides an intense cardiovascular challenge and can be used for fat loss or athleticism-focused workouts. It can be done for both time and reps, making it versatile for any workout program. Adding variety to your routine, the lateral hop is a fun exercise that helps you reach your goals faster. Whether you want to build strength, burn fat, or improve athleticism, the lateral hop is a great addition to your exercise routine.
Lateral hop Safety Tips
- Warm up properly before attempting the lateral hop to prevent injury. This can include jogging, stretching, and performing dynamic movements to prepare your muscles.
- Ensure you have enough space to safely perform the lateral hop without any obstacles or hazards in your way.
- Maintain proper form throughout the exercise by keeping your back straight, chest up, and knees in line with your toes.
- Start with a lower intensity and gradually increase the intensity as you become more comfortable and confident with the movement.
- Listen to your body and stop immediately if you experience any pain or discomfort. Consult with a healthcare professional if needed.
- Land softly and quietly to minimize the impact on your joints. Avoid landing with your knees locked or landing on your toes.
- Engage your core muscles throughout the exercise to provide stability and support for your body.
- Focus on your balance and coordination during the lateral hop. Practice controlling your movements and landing in a controlled manner.
- Stay hydrated and take breaks as needed to prevent fatigue and maintain proper form.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the lateral hop.
Incorporating Into Other Workouts
One way to incorporate the lateral hop exercise into workouts is to include it in a plyometrics routine. Plyometrics are exercises that focus on explosive movements to improve power and athleticism. The lateral hop fits perfectly into this type of workout as it requires explosive power and agility with its lateral movement.
Another way to incorporate the lateral hop is by adding it to a circuit or workout program. You can perform a set number of lateral hops for a certain amount of time or for a specific number of repetitions. This will help you improve your cardiovascular endurance and build strength in the lower body muscles.
The lateral hop can also be included in a fat-loss or athleticism-focused workout routine. Its ability to target the quads, adductors, glutes, and hamstrings makes it an excellent exercise for building muscular endurance and strength. Additionally, the lateral movement involved in the exercise improves explosiveness and power, which are important for athletic performance.
One of the advantages of the lateral hop is that it requires no equipment. This makes it a convenient exercise that can be done anywhere, whether you're at the gym or at home. It also adds variety to your routine, making it more enjoyable and engaging.
To perform the lateral hop, start by assuming a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Then, immediately push off and extend, attempting to bound to