Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Single-Leg Lateral Hop
- Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
- To begin, execute a counterjump to hop sideways over the cone.
- Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
- Continue hopping back and forth.
Muscles Worked
Alternatives to Single-Leg Lateral Hop
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
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2
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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3
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
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4
Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
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5
Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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7
Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
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8
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do single-leg lateral hop work?
Single-Leg Lateral Hop primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for single-leg lateral hop?
The source dataset does not record equipment for single-leg lateral hop. Check the instructions above before you set up.
Single-Leg Lateral Hop: is it suitable for beginners?
Yes. Single-Leg Lateral Hop is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of single-leg lateral hop?
Single-Leg Hop Progression, Double Leg Butt Kick, Alternate Leg Diagonal Bound train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single-leg lateral hop reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single-leg lateral hop can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single-Leg Lateral Hop with AI
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