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Exercises/Single-Leg Lateral Hop
PlyometricsIntermediate

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.

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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

Single-Leg Lateral Hop movement

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.

  1. 1

    Dip slightly on the standing leg.

  2. 2

    Hop sideways over the cone, landing on the same leg.

  3. 3

    Absorb the landing with a bent knee, then rebound straight back to the start.

  4. 4

    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.

Details

Body parts
Lower Body · Hips · Calves
Equipment
Bodyweight
Movement
Jump · Balance
Exercise type
Plyometric
Training goals
Power · Athletic Performance · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Lateral Cone HopBeginner→

Variations

  • Lateral Cone HopBeginner→

Similar Exercises

  • Lateral BoundIntermediate→
  • Single-Leg HopAdvanced→
  • Skater HopsBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.