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Sideways Hops are an intense workout for the glutes, thighs, and support structure for the knees.
Wear appropriate shoes, and set up a low hurdle on a non-slip surface.
Start at one end of the hurdle, with feet not quite shoulder width apart. Focus your eyes on the spot where you want to land.
Jump up and sideways, landing softly and squarely on both feet. Then crouch and spring immediately into your next sideways jump.
These hops are intense, so practice for short distances with great focus on achieving good height...and a soft landing.