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Single-Leg Lateral Hop

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Hamstrings

How to perform Single-Leg Lateral Hop

  1. Step 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. Step 2. To begin, execute a counterjump to hop sideways over the cone.
  3. Step 3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
  4. Step 4. Continue hopping back and forth.

Frequently asked questions

How should I land to maintain proper form during lateral hops?

Land softly on the midfoot with a slight bend in the knee and hip to absorb impact. Keep your chest up and ensure the knee stays aligned over the toes rather than caving inward.

What are the primary muscles targeted by the single-leg lateral hop?

This exercise primarily targets the quadriceps while developing lateral stability and power. It also engages the gluteus medius and calves to manage the side-to-side force and balance.

What is a common mistake to avoid when performing this movement?

Avoid landing with a locked knee, which increases joint stress and reduces power absorption. Do not allow the torso to lean excessively to the side, as this compromises balance and spinal alignment.

How can beginners progress to the single-leg version of this exercise?

Start with double-leg lateral hops to build foundational coordination and landing mechanics. Once stable, transition to a single-leg take-off with a double-leg landing before attempting the full single-leg variation.

What is the recommended programming for power and stability?

Perform 2 to 3 sets of 5 to 8 repetitions per side, focusing on maximum control and explosive movement. Allow for full recovery between sets to maintain high movement quality and landing precision.

Sample sets & reps for Single-Leg Lateral Hop

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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