Single-Leg Lateral Hop
Hopping sideways over a cone on one leg and straight back again. Builds single-leg lateral power, ankle stability and control for cutting.
Primary muscles
- Quadriceps
- Gluteus Medius
- Calves (Gastrocnemius)
Secondary muscles
- Adductors
- Hip Abductors
- Soleus
- Hamstrings
- Tibialis Anterior
- Sets
- 3
- Reps
- 6–10 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one leg beside a cone or low hurdle, knee slightly bent, other foot off the floor.
Dip slightly on the standing leg.
Hop sideways over the cone, landing on the same leg.
Absorb the landing with a bent knee, then rebound straight back to the start.
Keep hopping back and forth for the set, then switch legs.
Breathing: Exhale on each hop and keep breathing steadily.
Coaching tips
Level hips
Knee over toes
Quick rebound
Common mistakes
Knee caving in on landing
Touching down with the other foot
Hip dropping on the free-leg side
Hopping farther than you can control
Safety notes
Start over a line on the floor before adding a cone.
Build up from small hops with a pause on each landing.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.