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Exercises › Quads › Single-Leg Lateral Hop

Single-Leg Lateral Hop

Single-Leg Lateral Hop is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Single-Leg Lateral Hop: starting position
Starting position
Single-Leg Lateral Hop: end position
End position

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

Primary: QuadsSecondary: Abductors (outer hips)Secondary: Adductors (inner thighs)Secondary: CalvesSecondary: Hamstrings

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Single-Leg Lateral Hop alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench JumpBodyweight · IntermediateDumbbell Seated Box JumpDumbbell · IntermediateBench SprintOther · BeginnerFast SkippingBodyweight · BeginnerMountain ClimbersBodyweight · BeginnerRocket JumpBodyweight · Beginner

FAQ

What muscles does the single-leg lateral hop work?

It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves and hamstrings assist.

How many sets and reps of single-leg lateral hop should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the single-leg lateral hop good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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