Zigzag Hops
- Primary muscleCalves
- EquipmentBodyweight
- DifficultyIntermediate
- TypePlyometric · Explosive
- Secondary muscles
- Quads, Glutes, Hamstrings, Abductors, Adductors
- Body part
- Lower Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Plyometrics
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Hopping diagonally along a line of cones strings together quick angled takeoffs, so every landing has to send you both forward and across at once. The calves and hip abductors manage the constant change of direction; keep ground contacts brief and let the arms set the rhythm as you travel the line.
How to do the Zigzag Hops
- Stand athletic: feet hip-width, knees softly bent, chest up, eyes forward.
- Load through the hips and ankles and hop diagonally over the line to the opposite side of the next cone, landing on the balls of your feet.
- Absorb the landing softly by bending the ankles, knees, and hips while keeping knees tracking over toes.
- Immediately rebound into the next diagonal hop, using arm swing for balance and rhythm.
- Maintain a neutral torso and keep hops low-to-moderate and quick to emphasize control and reactivity.
- Continue hopping past all cones, then walk back to recover and repeat for the desired reps or time.
- If form degrades, slow the pace or reduce hop distance/height.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Calves · Legs
The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
Secondary
- Quads — The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
- Hamstrings
- Abductors
- Adductors
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Alternatives
Easier and harder
Frequently asked questions
What muscles does the Zigzag Hops work?
The Zigzag Hops primarily works the calves. It also involves the quads, glutes, hamstrings, abductors and adductors, which assist the movement and stabilise the joints.
Is the Zigzag Hops good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Zigzag Hops with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Zigzag Hops?
If you cannot do the Zigzag Hops, try the Single Leg Box Jump Stabilization. Each of them trains the calves through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Zigzag Hops, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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