About this exercise
A plyometric conditioning drill combining two high-knee running steps with a lateral hop, training explosive leg power, coordination, and cardiovascular endurance.
Double High Knee Side Hop
Step by step instructions, muscle activation and variants for the Double High Knee Side Hop.
MediumGlutesQuadriceps
How to Perform
- Stand with feet hip-width apart and arms at your sides
- Drive your right knee up high toward your chest, quickly followed by your left knee
- Immediately explode laterally to the right with a hop off both feet
- Land softly with knees slightly bent to absorb impact
- Repeat the double high-knee sequence, then hop back to the left
- Keep your core engaged and maintain an upright torso throughout
- Continue alternating sides for the desired number of repetitions
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCore
About the Double High Knee Side Hop
The Double High Knee Side Hop 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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