▸ Legs
Side Hop-Sprint
QuadricepsOther
beginner · compound · plyometrics
Also works: Abductors · Adductors · Calves · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Stand to the side of a cone or hurdle.
02
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
03
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.