Forward Backward Line Hop

How to do it

1. Stand behind a line on the floor, feet together or hip-width.
2. Rise onto the balls of the feet with the knees slightly bent.
3. Hop forward over the line with both feet.
4. Hop straight back over the line to the start.
5. Keep hopping forward and back quickly for the set number or time.

Tips

• Keep the hops low and quick.
• Stay on the balls of the feet the whole time.
• Keep the upper body quiet and facing forward.

Common mistakes

• Jumping high and slowing the rhythm.
• Landing on the heels.
• Leaning the torso forward and back with each hop.

Muscles worked by the Forward Backward Line Hop

• Calves (gastrocnemius) Primary29%
• Calves (soleus) Primary19%
• Quads (vastus lateralis) Secondary8%
• Gluteus maximus Secondary7%
• Quads (rectus femoris) Secondary7%
• Hamstrings (biceps femoris) Secondary6%
• Quads (vastus medialis) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stiff, quick hops off the ankles. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Forward Backward Line Hop alternatives

Same equipment

• Ankle HopBodyweight
• Pogo JumpBodyweight
• Lateral Hurdle HopBodyweight
• Lateral Line HopBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Make it harder

• Lateral Hurdle HopBodyweight
• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight
• Dumbbell Jump SquatDumbbell

Similar exercises

• Depth DropBodyweight
• Depth JumpBodyweight

Frequently asked questions

What muscles does the Forward Backward Line Hop work?

Mainly the calves (gastrocnemius) and calves (soleus). The quads (vastus lateralis), gluteus maximus, quads (rectus femoris), hamstrings (biceps femoris) and quads (vastus medialis) assist.

Is the Forward Backward Line Hop good for beginners?

Yes. The Forward Backward Line Hop is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Forward Backward Line Hop?

For example the Ankle Hop, Pogo Jump and Lateral Hurdle Hop. They train mostly the same muscles.

How do you make the Forward Backward Line Hop harder?

Add weight or reps, or move on to the Lateral Hurdle Hop and Box Step Up Jump.

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