Lateral Line Hop

How to do it

1. Stand beside 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 sideways over the line with both feet.
4. Hop straight back over the line.
5. Keep hopping side to side quickly for the set number or time.

Tips

• Keep the hops low and the contacts short.
• Stay on the balls of the feet the whole time.
• Keep the head and shoulders steady over the line.

Common mistakes

• Jumping high and losing the quick rhythm.
• Landing on the heels.
• Swinging the torso side to side.

Muscles worked by the Lateral Line 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 Line Hop alternatives

Same equipment

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

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Make it harder

• Lateral Hurdle HopBodyweight
• 180 Degree JumpBodyweight
• Lateral Box JumpBodyweight
• Box Step Up JumpBodyweight

Frequently asked questions

What muscles does the Lateral Line 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 Line Hop good for beginners?

Yes. The Lateral 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 Lateral Line Hop?

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

How do you make the Lateral Line Hop harder?

Add weight or reps, or move on to the Lateral Hurdle Hop and 180 Degree 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