Instructions

1

Stand with feet hip-width apart and arms extended forward for balance

2

Hop on one leg while crossing the opposite leg behind in a curtsy position

3

Explosively jump and switch legs, landing with the other leg crossed behind

4

Maintain a steady rhythm and use your arms to help with balance and momentum

PRIMARY MUSCLESGastrocnemius (Medial)

SECONDARY MUSCLESGastrocnemius (Lateral), Soleus, Quadriceps (Group), Gluteus Maximus

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

Focusing on the Criss Cross Stepback Hops allows you to target the Gastrocnemius (Medial) with precision. As a foundational Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Plyometrics stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gastrocnemius (Medial).
Failing to achieve a full range of motion, which drastically limits Gastrocnemius (Medial) engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Gastrocnemius (Medial) and minimize bicep/forearm takeover.

Beginner Tips

If you are new to the Criss Cross Stepback Hops , focus on mastering the movement pattern with zero weight before adding Body weight.

Criss Cross Stepback Hops