Single-Leg Lateral Hop
Improve balance & agility with Single-Leg Lateral Hops! Strengthen ankles, knees, and core with this plyometric exercise.
The Single-Leg Lateral Hop mainly works the hip abductors (outer thighs) and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Single-Leg Lateral Hop Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Abdominals (rectus abdominis)
Single-Leg Lateral Hop Variations and Alternatives
How to do the Single-Leg Lateral Hop
Stand on one leg with your knees slightly bent to prepare for the jump.
Choose an imaginary line or mark a line on the ground to serve as a guide for your hopping.
Balancing on one foot, hop sideways over the line, landing quietly and softly on the same foot.
Immediately hop back to the starting side.
Maintain a slight bend in the knee during the landings to absorb impact and prevent injury.
Keep your torso upright and engage your core to help with balance.
Continue hopping side to side for the desired number of repetitions before switching to the other leg.
Focus on maintaining balance and control throughout the movement, and try to minimize the time your foot is in contact with the ground to increase the exercise's intensity.
As you become more skilled, try to increase the distance of your hops and the speed at which you perform them while maintaining good form.
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Single-Leg Lateral Hop FAQs
What muscles does the Single-Leg Lateral Hop work?
The Single-Leg Lateral Hop mainly works the hip abductors (outer thighs) and quads, with help from the core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Single-Leg Lateral Hop?
None. The Single-Leg Lateral Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Lateral Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Lateral Hop variations and alternatives?
Similar exercises include the Standing 3-Point Hop, Single Lateral Foot 4-Cone Hop, Single-Leg 4-Way Hop and Cardio Single-Leg Forward Hop.
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