Single-Leg Lateral Hop
How to do the Single-Leg Lateral Hop with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Hamstrings
Other
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.
Log it, see it on your body.
Every Single-Leg Lateral Hop set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Single-Leg Lateral Hop fits
The Single-Leg Lateral Hop shows up in training built around a specific goal. See how it fits:
More quads exercises
Single-Leg Lateral Hop: common questions
What muscles does the Single-Leg Lateral Hop work?
The Single-Leg Lateral Hop primarily works the Quads. It also recruits the Abductors, Adductors, Calves and Hamstrings as supporting muscles.
Is the Single-Leg Lateral Hop suitable for beginners?
Yes. The Single-Leg Lateral Hop is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Single-Leg Lateral Hop a compound or isolation exercise?
The Single-Leg Lateral Hop is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Single-Leg Lateral Hop with correct form?
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent. Follow the full step-by-step above for the complete movement.
Log your Single-Leg Lateral Hop sets, free.
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