Smart Workout Diary

Two-Foot Lateral Hops

Two-Foot Lateral Hops are a plyometric exercise in which you jump sideways and land on both feet. They primarily train the calves and lower-body power while challenging coordination, balance, and controlled landing mechanics.

Demonstration

Demonstration: Two-Foot Lateral Hops

Instructions

  1. Stand tall with your feet about hip-width apart and your arms relaxed at your sides.
  2. Bend your knees and hips slightly, keeping your chest up and your torso braced.
  3. Push through both feet and jump sideways a comfortable distance.
  4. Land softly on both feet with your knees bent and aligned over your toes.
  5. Stabilize your landing, then jump back in the opposite direction with the same control.
Muscle Group
Calves
Other Muscle Groups
Quads, Glutes
Type
Plyometric
Mechanics
Compound
Movement Patterns
Locomotion, Jump
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Start with short hops and increase the lateral distance only while you can land quietly and steadily.
  2. Keep your knees tracking in the same direction as your toes rather than letting them collapse inward.
  3. Use your arms naturally for balance, but avoid twisting your torso during the jump.
  4. Stop the set if you cannot control the landing or maintain a stable body position.
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