Double High-Knee Side-Hop
Explosive cardio burst! Hop side-to-side, driving knees high. Boost agility & coordination with this dynamic move.
The Double High-Knee Side-Hop mainly works the quads and glutes & hips, with help from the core and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Double High-Knee Side-Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hip Tensor (tensor fasciae latae)
Double High-Knee Side-Hop Variations and Alternatives
How to do the Double High-Knee Side-Hop
Double High Knee Side Hop
Starting Position:
Stand upright with your feet hip-width apart.
Keep your arms relaxed at your sides or bent at your elbows in front of you for balance.
Movement Instructions:
1. Initiate the Jump:
Bend your knees slightly and push off the ground with both feet.
As you leap to the side, bring your knees up high towards your chest. Aim to get your knees as high as possible.
Airborne Position:
While in the air, keep your elbows strong and bring them down to help maintain balance.
Your body should be slightly angled forward as you prepare to land.
Landing:
Land softly on the balls of your feet, absorbing the impact by bending your knees and hips.
Your feet should land shoulder-width apart to maintain balance.
Repeat:
Immediately jump to the opposite side, performing the same high knee motion.
Continue alternating sides for a set number of repetitions or for a designated time.
Form Tips:
Keep your core engaged throughout the exercise to stabilize your body.
Focus on landing softly to protect your knees and joints.
Maintain a steady rhythm to keep your heart rate elevated.
Cool Down:
After completing your sets, perform gentle stretches for your legs and hips to help with recovery.
Double High-Knee Side-Hop FAQs
What muscles does the Double High-Knee Side-Hop work?
The Double High-Knee Side-Hop mainly works the quads and glutes & hips, with help from the core and hip abductors (outer thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Double High-Knee Side-Hop?
None. The Double High-Knee Side-Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Double High-Knee Side-Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Double High-Knee Side-Hop variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Single Lateral Foot 4-Cone Hop, Single-Leg 4-Way Hop and Alternating Foot Hopscotch.
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