Side hops are one of the best exercises for your legs, especially your glutes. These muscles are used when you side-hop. This low-impact exercise is an excellent way to strengthen your lower body and increase endurance. With side hops, you can further target specific muscles in your butt and thighs by changing the placement of your hands or feet. Standing side hops activate different muscles than side hops with a bench, so choose which variation works best for you. Side hops work several leg muscles but primarily the gluteus mediums, gluteus minimums and the many other smaller stabilizing muscles in your hips, thighs and knees. By challenging these smaller muscles with variations of this exercise, you can get even more benefits from side hops than if you do only one version.
How to do Standing Side Hops
Side hops are an excellent low-impact leg exercise that can be done almost anywhere and at any time. You can do them standing as shown or seated. To do standing side hops, start by standing with your feet together. Squeeze your glutes your bum muscles and lift your knees as high as you can while keeping your feet together. Then, hop to the side by raising one foot off the ground and stepping with your other foot in the same direction as the raised foot. Hop back to the starting position and repeat on the other side. For safety and best results, do not let your knees fall past your toes or your heels lift off the ground. Keep your knees bent slightly.
Side Hop with Both Feet Together
One way to make side hops more challenging is to do them with both feet together. This variation targets your quadriceps more than the other side hops. Assume the same position as you would for a side hop with both feet together. Then, hop to the side while raising one foot off the ground. Land your foot next to the other foot and immediately hop to the other side. Repeat as many times as needed.
Side Hop with Right Foot in Front
This side hop variation works your glutes and quads. Assume the same position as you would for a side hop with both feet together. Then, hop to the side while raising one foot off the ground. Land your foot in front of your other foot and immediately hop to the other side. Repeat as many times as needed.
Side Hop with Left Foot in Front
This variation works your glutes and hamstrings more than the other two variations. Assume the same position as you would for a side hop with both feet together. Then, hop to the side while raising one foot off the ground. Land your foot in front of your other foot and immediately hop to the other side. Repeat as many times as needed.
Standing Side Hops for Better Balance and Coordination
Side hops can also be used for improving your balance and coordination. By standing on one leg and hopping to the side, you can build stronger muscles in your hips and core. You can also challenge your balance further by performing this exercise on a soft surface like sand or grass. Stand on one foot and lift the other foot off the ground. Then, hop to the side while keeping your foot off the ground. Hop back to the starting position and switch legs. Repeat as many times as needed.
Side Hops for your Glutes and Quads
This variation works your glutes, quads and hamstrings. Assume the same position as you would for a side hop with both feet together. Then, hop to the side while raising one foot off the ground. Land your foot in front of your other foot and immediately hop to the other side. Repeat as many times as needed.
Bottom Line
One of the greatest benefits of side hops is that they develop your lower body and boost your endurance. Side-hopping is an excellent way to develop your lower body and increase your endurance. By altering the placement of your hands or feet during side hops, you can target certain muscles in your butt and thighs. Side hops, in comparison to side hops with a bench, activate different leg muscles, particularly the gluteus medium, gluteus minimum, and other little stabilising muscles in your hips, thighs, and knees. You can boost the benefits of side hopping by increasing the amount of these little muscles you target. Different styles of hoping can also be used as a form of active recovery from other leg exercises. Since side hops are low impact, they are an excellent exercise for anyone who is new to exercising or recovering from an injury, but its best to check with a doctor first.
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