About this exercise
An explosive plyometric exercise in which you jump laterally over a hurdle, land softly on both feet, and immediately reverse direction. Builds lower-body power, lateral agility, and reactive strength in the legs and hips.
Lateral Hurdle Jump
Step by step instructions, muscle activation and variants for the Lateral Hurdle Jump.
MediumGlutesQuadriceps
How to Perform
- Stand beside a hurdle or low obstacle with feet shoulder-width apart
- Bend your knees slightly and load your hips to prepare for the jump
- Drive explosively off both feet, propelling yourself sideways over the hurdle
- Land softly on both feet with knees bent to absorb the impact
- Immediately load and reverse direction, jumping back over the hurdle
- Keep your torso upright and core engaged throughout each jump
- Minimize ground contact time to maximize the plyometric stimulus
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCore
Common Mistakes
Common mistakes content is coming soon.
About the Lateral Hurdle Jump
The Lateral Hurdle Jump 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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