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Zig Zag Hops
Dynamic plyometric hops in a zig-zag pattern that target quadriceps, glutes, and calves to build agility, quickness, and lower body power; commonly used in athletic training for multi-directional movement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Calves
Secondary Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max, Glute Medius
Calves
8/10Gastrocnemius, Soleus
Hamstrings
6/10Biceps Femoris
Abs
5/10Transverse Abdominis
Obliques
5/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Set up cones or markers in a zig-zag pattern 5-7 meters apart. Start in an athletic stance on one leg, knee slightly bent, chest up, eyes forward.
- Load hips back and push off explosively from your standing foot diagonally forward.
- Swing arms for momentum and balance.
- Land softly on the ball of the same foot, bending ankle, knee, and hip to absorb impact.
- Keep knee aligned over toes without collapsing inward.
- Minimize ground contact time and immediately push off to the opposite diagonal.
- Continue the zig-zag pattern for the set distance or reps.
- Switch legs after completing the set.
Coaching Tips
Form Cues
- Stay on balls of feet.
- Drive arms opposite to legs.
- Knee over toes.
- Minimize ground time.
- Absorb with triple bend.
- Eyes forward.
Breathing
Inhale during preparation and landing absorption; exhale forcefully during the explosive push-off.
Tempo
1-0-1
Range of Motion
Hop diagonally covering 1-2 meters per bound with full knee and hip flexion on landing to thighs near parallel, maintaining upright torso.
Safety
Safety Notes
- Avoid if recovering from ankle or knee injury.
- Prioritize form before speed.
- Warm up thoroughly.
- Use soft surface to reduce impact.
- Stop if pain occurs in joints.
Spotting
No spotting required; perform in open space with ample room.
Common Mistakes
- Knee valgus collapse
- Heel slamming on landing
- Looking down at feet
- Excessive ground contact time
- Poor arm drive
- Straight-legged landings
When to Avoid
- Acute ankle sprain
- Recent knee surgery
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip mobility for single-leg stability
Build Up First
- Mastery of basic hops
- Single-leg balance competency
- Plyometric landing technique
Also known as
Zigzag Hops, Lateral Zigzag Jumps, Agility Zigzag Hops
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