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.
How to program the Single-Leg Lateral Hop
Sets and reps
As a compound movement, the Single-Leg Lateral Hop responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Single-Leg Lateral Hop is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single-Leg Lateral Hop work?
The Single-Leg Lateral Hop primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Hamstrings as supporting muscles.
What equipment do I need for the Single-Leg Lateral Hop?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Single-Leg Lateral Hop should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
