Side-to-side hops

A compound exercise for the calves and glutes, with help from the quads, adductors. Equipment: no equipment.

Orbit

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WorksCalvesGlutesQuadsAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Feet together, a line on the floor beside you.
Hop sideways over the line and back
Stay on the balls of the feet

Muscles worked

Side-to-side hops: 3D figure mid-rep with the calves and glutes highlighted

Calves · main
Glutes · main
Quads
Adductors

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all side-to-side hops alternatives.

Single-leg side hopsNo equipment
Incline treadmill runTreadmill
Incline walkTreadmill
Power skipsNo equipment
Ankle hopsNo equipment
Backward ellipticalCross trainer

More calves exercises

Standing calf raiseCalf raise machine
Single-leg dumbbell calf raiseDumbbells and Plyo box or step
Calf raiseNo equipment
Jumping jacksNo equipment
High kneesNo equipment
Leg press calf raiseLeg press

Put the side-to-side hops in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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