How to do a Forward Line Hops
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Forward Line Hops
Target muscles worked
Instructions for Proper Form
Forward Line Hops are a plyometric exercise that primarily targets the calves and lower body muscles while improving coordination and agility. This bodyweight movement involves hopping forward over a line repeatedly, making it an excellent addition for athletes looking to enhance their quickness and explosive power. It’s a simple yet effective drill for developing speed and lower body endurance.
- Stand behind a line on the ground with your knees bent and shift most of your weight to the balls of your feet.
- Engage your core, keep your back straight, and (if possible) maintain a forward gaze to hold proper form during this exercise.
- Start to shift your weight over the line, and flex your calves to jump forward over the line.
- Land on the balls of your feet on the other side of the line with a slight bend in your knees.
- Quickly flex your calf to reverse direction, and jump back over the line.
Alternative Exercises to Forward Line Hops
1. Ankle Circles
1.4 mSCORESWAPPED 119 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
- Beginner
- Calves
2. Seated Point And Flex
2.9 mSCORESWAPPED 85 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
- Beginner
- Calves
3. B-Skips
5.7 mSCORESWAPPED 40 TIMESB-Skips are a dynamic warm-up exercise that helps improve coordination, flexibility, and running mechanics. It primarily targets the hip flexors, quads, and calves. By lifting the leg higher and extending it forcefully forward in a skipping motion, this exercise mimics aspects of high-knee running and can enhance speed and agility, making it beneficial for athletes and runners.
- Beginner
- Calves
4. Calf Raise
75 mSCORESWAPPED 26 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Beginner
- Calves
5. Heel Press
8.4 mSCORESWAPPED 24 TIMESHeel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.
- Beginner
- Calves
6. Single Leg Standing Calf Raise
72 mSCORESWAPPED 17 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
- Beginner
- Calves
7. Calf Press
91.6 mSCORESWAPPED 9 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Leg Press
8. A-Skips
8.8 mSCORESWAPPED 9 TIMESA-Skips are a plyometric exercise that primarily targets your lower body. This compound movement is great for improving speed, coordination, and agility. By driving your knees up and maintaining a rhythmic pattern, you also engage your core for stability. This is an excellent exercise for athletes looking to improve their sprinting form and explosive power.
- Beginner
- Calves
9. Shoulder Squeeze
13.8 mSCORESWAPPED 9 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Beginner
- Shoulders
10. Forward 1-Foot Line Hop
7.8 mSCORESWAPPED 9 TIMESForward 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body, focusing on the calves, quads, and hamstrings. By hopping on one foot over a line, it improves balance, agility, and coordination. This exercise increases explosiveness and speed, making it beneficial for athletic performance. It’s also a great way to add variety to lower body workouts.
- Intermediate
- Calves