Criss-Cross Stepback Hop
Criss-Cross Stepback Hops build agility and coordination. A fun, fast-paced exercise perfect for a cardio boost and lower body workout!
The Criss-Cross Stepback Hop mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Criss-Cross Stepback Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Criss-Cross Stepback Hop Variations and Alternatives
How to do the Criss-Cross Stepback Hop
Stand with your feet shoulder-width apart and arms extended at shoulder height, parallel to the ground. Begin the exercise by hopping up slightly and crossing your left leg behind your right leg, landing softly on the balls of your feet.
As you land, bend your knees slightly to absorb the impact and immediately push off the ground to return to the starting position with your feet shoulder-width apart.
Repeat the hopping movement, this time crossing your right leg behind your left leg. Continue alternating the crisscross motion with each hop, maintaining a quick and rhythmic pace.
Keep your arms extended during the hops to help maintain balance and engage the core.
Perform the exercise for the desired number of repetitions or for a set duration, aiming for speed and agility while maintaining control and good form.
Make sure to perform a proper warm-up before starting this exercise and cool down after completing your sets. As with any plyometric activity, focus on the quality of movement and landing mechanics to reduce the risk of injury.
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Criss-Cross Stepback Hop FAQs
What muscles does the Criss-Cross Stepback Hop work?
The Criss-Cross Stepback Hop mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Criss-Cross Stepback Hop?
None. The Criss-Cross Stepback Hop is a bodyweight exercise, so you can do it anywhere.
What are some Criss-Cross Stepback Hop variations and alternatives?
Similar exercises include the Single Lateral Foot 4-Cone Hop, Arm Cross-Over Curtsy, Open Foot Body Cross and Cardio Criss-Cross Jack.
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