Demo & instructions
Lateral Line Hop
Also known as: Side-to-Side Hop, Line Jump, Two-Foot Lateral Hop
Instructions
Quick two-footed hops back and forth over a line on the floor. Short ground contacts train springy ankles and fast reactions in a very small space.
- Movement
- Calf raise
- Type
- Compound
- Level
- Beginner
- Typical range
- 10–40 reps
Setup
- 1Stand beside a line, a strip of tape or an imagined line on the floor.
- 2Keep the feet together, knees soft and hands ready by the chest.
Execution
- 1Hop sideways over the line and immediately hop back.
- 2Keep the hops small and quick, landing on the balls of the feet.
- 3Count each pair of hops as one rep.
Breathing
Breathe quickly and evenly through the set.
Form cues
Target
How much of each set every muscle carries.
Primary
- Calves100% share of the work
Secondary
- Quads45% share of the work
- Outer hips40% share of the work
- Glutes30% share of the work
Stabilizers
- Inner thighs20% share of the work
- Deep core15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
