How to do a Lateral Line Hops
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lateral Line Hops
Instructions for Proper Form
Lateral Line Hops is a plyometric, bodyweight exercise that primarily targets the lower body. This exercise involves hopping side to side over a line, which improves agility, speed, and coordination. The lateral movement pattern establishes a strong foundation for sports that require quick shifts in direction. By engaging multiple muscle groups, it also fosters cardiovascular conditioning.
- Stand next to a line on the floor 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 laterally 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 calves and jump laterally over the line in the other direction.
Alternatives & Variations to Lateral Line Hops
1. Ankle Circles
1.4 mSCORESWAPPED 118 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.
2. Seated Point And Flex
2.9 mSCORESWAPPED 67 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.
3. Calf Raise
75 mSCORESWAPPED 61 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.
4. Single Leg Standing Calf Raise
72 mSCORESWAPPED 23 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.
5. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 17 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
6. A-Skips
8.8 mSCORESWAPPED 15 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.
7. Lateral 1-Foot Line Hop
9.8 mSCORESWAPPED 12 TIMESLateral 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body and improves lateral agility. By jumping side-to-side on one foot, it emphasizes the muscles in the calves, quads, and glutes. This exercise is great for enhancing balance, coordination, and explosive power, making it beneficial for athletes and anyone looking to improve their agility.
- Intermediate
- Calves
8. Heel Press
8.4 mSCORESWAPPED 9 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.
9. Lateral Line Hops
13 mSCORESWAPPED 9 TIMESLateral Line Hops is a plyometric, bodyweight exercise that primarily targets the lower body. This exercise involves hopping side to side over a line, which improves agility, speed, and coordination. The lateral movement pattern establishes a strong foundation for sports that require quick shifts in direction. By engaging multiple muscle groups, it also fosters cardiovascular conditioning.
10. B-Skips
5.7 mSCORESWAPPED 9 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.