Home › Exercises › Side Hop-Sprint

Side Hop-Sprint

The Side Hop-Sprint primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Hamstrings

How to perform Side Hop-Sprint

  1. Step 1. Stand to the side of a cone or hurdle.
  2. Step 2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
  3. Step 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.

Frequently asked questions

What is the primary focus of the Side Hop-Sprint?

This exercise targets the quadriceps and emphasizes lateral power followed by explosive linear acceleration. It develops the ability to transition quickly from horizontal force to forward momentum.

How should I position my body during the lateral hop phase?

Maintain a low center of gravity and land on the midfoot to absorb impact. Keep your chest up and immediately drive off the outside leg to initiate the sprint.

What is a common mistake to avoid during the transition?

Avoid standing upright or pausing between the hop and the sprint. Losing your athletic stance reduces power output and slows down the reactive component of the movement.

How can beginners modify this exercise for safety?

Start with a smaller lateral jump and a controlled jog instead of a full sprint. Focus on landing mechanics and balance before increasing the speed and distance of the hop.

What is the recommended programming for power development?

Perform 3 to 5 sets of 4 to 6 repetitions per side with full recovery between sets. Focus on maximum intensity and explosive quality rather than high-volume cardiovascular endurance.

Sample sets & reps for Side Hop-Sprint

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

Want a workout that includes Side Hop-Sprint and 870+ other exercises? Try the AI Planner — 2 weeks free