Single-Leg Lateral Hop

How to do the 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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, hamstrings
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Bench Jump Bodyweight Rocket Jump Bodyweight Side Standing Long Jump Bodyweight

Harder than the Single-Leg Lateral Hop

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Single-Leg Lateral Hop work?

The Single-Leg Lateral Hop primarily works the quads, with the abductors, adductors, calves, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Depth Jump Leap, and Double Leg Butt Kick train the same muscle, across 9 equipment types.

What equipment do you need for the Single-Leg Lateral Hop?

The Right Equipment. Without the right equipment, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Single-Leg Lateral Hop suitable for beginners?

Yes, the Single-Leg Lateral Hop is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Single-Leg Lateral Hop go in a workout?

Early — the Single-Leg Lateral Hop is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Front Cone Hops (or hurdle hops) Other Equipment Side Hop-Sprint Other Equipment