Lateral Hurdle Hop

How to do it

1. Stand side-on to a mini hurdle, feet hip-width, on the balls of the feet.
2. Hop sideways over the hurdle with both feet, pulling the knees up slightly.
3. Land softly on the balls of the feet on the other side.
4. Rebound straight back over the hurdle to the start side.
5. Keep hopping back and forth for the set number of reps.

Tips

• Keep ground contact short and springy.
• Keep the torso upright and the hips square to the front.
• Use a small arm movement to keep the rhythm.

Common mistakes

• Landing with the heels down and pausing.
• Letting the knees collapse inward on landing.
• Leaning the torso to the side on each hop.

Muscles worked by the Lateral Hurdle Hop

• Calves (gastrocnemius) Primary26%
• Calves (soleus) Primary18%
• Adductors Secondary7%
• Gluteus maximus Secondary7%
• Gluteus medius Secondary7%
• Quads (rectus femoris) Secondary7%
• Quads (vastus lateralis) Secondary7%
• Hamstrings (biceps femoris) Secondary5%
• Quads (vastus medialis) Secondary5%
• Hamstrings (semitendinosus/-membranosus) Minor3%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs 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. Sideways or turning jumps load the hip abductors and adductors. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Lateral Hurdle Hop alternatives

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Lateral Line HopBodyweight
• Ankle HopBodyweight
• Forward Backward Line HopBodyweight
• Pogo JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Lateral Line HopBodyweight
• Ankle HopBodyweight
• Forward Backward Line HopBodyweight
• Pogo JumpBodyweight

Similar exercises

• 180 Degree JumpBodyweight
• Lateral Box JumpBodyweight

Frequently asked questions

What muscles does the Lateral Hurdle Hop work?

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

Is the Lateral Hurdle Hop good for beginners?

The Lateral Hurdle Hop is rated intermediate. If you are new, learn the Lateral Line Hop first and build up from there.

What is a good alternative to the Lateral Hurdle Hop?

For example the Lateral Line Hop, Ankle Hop and Forward Backward Line Hop. They train mostly the same muscles.

How do you make the Lateral Hurdle Hop harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist