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All exercises

Zigzag hops

Intermediate

Zigzag hops is a compound bodyweight exercise for the calves, also working the quads, glutes, hamstrings, abductors, and adductors.

What it works

Primary muscle

Calves

Also works

QuadsGlutesHamstringsAbductorsAdductors

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand athletic: feet hip-width, knees softly bent, chest up, eyes forward.
  2. 2Load through the hips and ankles and hop diagonally over the line to the opposite side of the next cone, landing on the balls of your feet.
  3. 3Absorb the landing softly by bending the ankles, knees, and hips while keeping knees tracking over toes.
  4. 4Immediately rebound into the next diagonal hop, using arm swing for balance and rhythm.
  5. 5Maintain a neutral torso and keep hops low-to-moderate and quick to emphasize control and reactivity.
  6. 6Continue hopping past all cones, then walk back to recover and repeat for the desired reps or time.
  7. 7If form degrades, slow the pace or reduce hop distance/height.

What to do instead

  • Box jump down with one leg stabilizationBodyweight

Harder variations

  • Box jump down with one leg stabilizationBodyweight
Logged today · 1 min restZigzag hops

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