Side monkey hop (Travelling squat sideways, Ape traverse)

Muscles

• Serratus anterior
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Start in a Deep squat with your feet slightly wider than shoulder-width.
2. Reach both hands to the ground slightly in front and to the side of your feet in the direction you want to move.
3. Shift your weight onto your hands.
4. Push through your arms and hop both feet sideways so they land on the other side of your hands.
5. Land softly in another deep squat without standing up.
6. Move the hands again in the same direction and repeat the lateral hopping movement.
7. After several repetitions, reverse direction to travel back the same way.

Form tips

1. Keep your hips low and stay in the squat throughout the movement.
2. Push actively through the hands to help lift the hips and guide the lateral hop.
3. Land softly on the balls of the feet and absorb impact with bent knees.
4. Start with small controlled hops before increasing the distance.
5. Maintain a steady rhythm rather than jumping too forcefully.

Risks

1. Warm up your wrists to prevent strain.
2. Measure the strength of the jump to prevent falling forward. Start small and then increase as you gain confidence.

Similar Exercises

• Front monkey hop
• Bear crawl
• Front kick-through
• Front kick-through to one-legged dog
• Bear walk

Equipment

• Ground (hands or body)