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Forward Backward Sideward

Step by step instructions, muscle activation and variants for the Forward Backward Sideward.

MediumGlutesQuadriceps

About this exercise

Forward Backward Sideward Hops is a multi-directional plyometric agility drill in which you perform a sequence of small hops forward, backward, and laterally. It develops lower-body reactive power, spatial awareness, and cardiovascular conditioning, and is commonly used in athletic warm-ups and circuit training.

How to Perform

  • Stand with feet hip-width apart, knees slightly bent, and weight on the balls of your feet
  • Hop forward a short distance, landing softly with knees bent
  • Immediately hop backward to the starting position
  • Hop to one side, then back to center
  • Hop to the opposite side, then back to center
  • Keep your core braced and chest up throughout each hop
  • Maintain a quick, light-footed rhythm and minimize ground contact time

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesCore

About the Forward Backward Sideward

The Forward Backward Sideward is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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