Double High Knee Side Hop
Double High Knee Side Hop Exercise Description
Double High Knee Side Hop is a bodyweight cardio drill that blends two quick high-knee drives with a small lateral hop. It uses a frontal‑plane hop to challenge footwork and control while the high knees reinforce upright posture, hip flexion, and rhythm. Primary muscles working include the hip flexors during the knee drive, and the glutes, quadriceps, and calves during takeoff and landing; the core stabilizes the trunk throughout. The focus is crisp ground contact, quiet landings, and consistent knee‑over‑midfoot alignment to manage impact safely. Keep hop distance modest and prioritize balance and control over speed or height.
- Muscle Groups: Calves, Glutes, Hips, Quads
- Target Muscles: Gastrocnemius - Medial Head, Gluteus Maximus, Psoas Major, Vastus Lateralis
- Assisting Muscles: Iliacus, Soleus, Vastus Medialis
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Lower Legs, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Hip Flexors, Knee Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Hip Flexor, Inner Calf, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Double High Knee Side Hop Exercise
‘- Stand in an athletic stance: feet hip‑width, knees softly bent, chest tall, shoulders relaxed, core braced, eyes forward.
– Establish the pattern: two high knees, then one lateral hop.
– Drive the right knee to about hip height while the left arm swings forward; keep the torso tall and avoid leaning back.
– Place the right foot down softly, then drive the left knee up the same way.
– After the second high knee, push off the outside foot to hop 6–18 inches to the right; land softly on the midfoot with both feet.
– Absorb impact by bending ankles, knees, and hips (triple flexion); keep knees tracking over the second/third toe.
– Reset posture tall; repeat two high knees, then hop to the left.
– Keep movements quick and light; maintain neutral spine and steady gaze.
– Use controlled arm drive to help rhythm and balance; avoid crossing arms across the body.
– If needed, reduce impact by performing marching high knees and a lateral step instead of a hop.
Double High Knee Side Hop Tips
‘- Start in an athletic stance with feet hip-width, knees softly bent, chest tall, and core braced.
– Keep the pattern consistent: two high knees, then one lateral hop, repeating side to side.
– Drive each knee to about hip height while keeping the torso tall and avoiding leaning back.
– Land each foot softly and quietly on the midfoot to manage impact.
– On the hop, push off the outside foot and travel only 6–18 inches to the side to keep control.
– Absorb each landing by bending ankles, knees, and hips while keeping knees over the second/third toe.
– Maintain a neutral spine and steady gaze throughout to help balance and posture.
– Use a controlled arm swing forward and back for rhythm and balance, avoiding crossing arms over the body.
– Keep movements quick and light, prioritizing balance and control over speed or height.
– If impact is an issue, switch to marching high knees with a lateral step instead of a hop.
Double High Knee Side Hop Beginner Introduction
Double High Knee Side Hop is a fast-paced bodyweight cardio move that links running-style knee lifts with a brief hop to the side. The rhythm centers on two powerful knee drives followed by a small sideways jump, then repeating in the opposite direction. This pattern challenges coordination, timing, and directional changes while still staying in a relatively compact space.
During the knee lift portion, the hip flexors and abs work to raise the leg and hold an upright posture. As the body leaves the ground and returns, the glutes, quads, and calves handle the push-off and landing, with the core helping the upper body remain steady. Emphasis stays on light, controlled contact with the floor, knees staying generally in line with the feet, and a short hop distance so balance and precision take priority over speed or height. The result is an energetic drill that blends agility, lower-body power, and trunk stability in one continuous sequence.