Exercise
Single-Leg Lateral Hop
Also known as: single leg lateral hop, single leg side hop, lateral one leg hop, side hop one leg
Single-Leg Lateral Hop is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: abductors, adductors, medial gastrocnemius and biceps femoris. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
How to do it
- Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
- To begin, execute a counterjump to hop sideways over the cone.
- Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
- Continue hopping back and forth.
Similar exercises
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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