Single-Leg Lateral Hop
The Single-Leg Lateral Hop is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and hamstrings assist as stabilizers throughout the range of motion.
How to Single-Leg Lateral Hop
- 1
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
- 2
To begin, execute a counterjump to hop sideways over the cone.
- 3
Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
- 4
Continue hopping back and forth.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Leg Lateral Hop work?
The Single-Leg Lateral Hop primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Hamstrings, which assist during the movement.
Is the Single-Leg Lateral Hop good for beginners?
Yes, the Single-Leg Lateral Hop is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Single-Leg Lateral Hop?
You need other to perform the Single-Leg Lateral Hop. Most commercial gyms will have this available.
Track Your Progress
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