Skip to main content
Also known as: Travelling squat sideways, Ape traverse.

​
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

  • Keep your hips low and stay in the squat throughout the movement.
  • Push actively through the hands to help lift the hips and guide the lateral hop.
  • Land softly on the balls of the feet and absorb impact with bent knees.
  • Start with small controlled hops before increasing the distance.
  • Maintain a steady rhythm rather than jumping too forcefully.
Logging: Work each side for the time indicated.
Risks
  • Warm up your wrists to prevent strain.
  • Measure the strength of the jump to prevent falling forward. Start small and then increase as you gain confidence.

​
Muscles

Strength

Primary

  • Serratus anterior
  • Triceps

Secondary

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

​
Equipment

Ground (hands or body)
Ground (hands or body)

​
Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderprotraction
trains stretches

​
Progressions

e11p

Cartwheel

Novice
e0de

Front monkey hop

Beginner
e0di

Bear crawl

Beginner
e0x4

Front kick-through

Novice
w02b

Front kick-through to one-legged dog

Novice
e026

Bear walk

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.