Exercise library · Quads

How to Do Single-Leg Lateral Hop

Step-by-step instructions, muscles worked and workouts that use the single-leg lateral hop.

Single-Leg Lateral Hop animated demonstration from start to end position

Main muscles	Quads
Also works	Abductors, Adductors, Calves, Hamstrings
Equipment	Other
Level	Beginner
Type	Plyometrics

How to do it

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
To begin, execute a counterjump to hop sideways over the cone.
Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
Continue hopping back and forth.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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