Back to exercises
Single-Leg Lateral Hop, starting position 
Single-Leg Lateral Hop, finishing position
PlyometricsbeginnerOther
Single-Leg Lateral Hop
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
beginner
Single-Leg Lateral Hop demonstration
How to Perform
- 1Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
- 2To begin, execute a counterjump to hop sideways over the cone.
- 3Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
- 4Continue hopping back and forth.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsAbductorsAdductorsCalvesHamstrings
Exercise Details
- Category
- Plyometrics
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Single-Leg Lateral Hop work?
Single-Leg Lateral Hop primarily targets the Quadriceps. It also works the Abductors, Adductors, Calves, Hamstrings as secondary muscles.
What equipment do I need for Single-Leg Lateral Hop?
Single-Leg Lateral Hop requires Other.
Is Single-Leg Lateral Hop suitable for beginners?
Yes, Single-Leg Lateral Hop is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Single-Leg Lateral Hop
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.