Side Hop-Sprint

Side Hop-Sprint is a compound plyometrics exercise using other that trains the quadriceps.

Open in MyoAmigo →

Primary muscles: Quadriceps

Secondary muscles: Abductors, Adductors, Calves, Hamstrings

How to do it

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

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Side Hop-Sprint from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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