Quads
Single Leg Lateral Hop
The Single Leg Lateral Hop is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 15% and gluteus medius 13%.
How to do it
- Stand on one leg beside a line, knee slightly bent.
- Hop sideways over the line on the same leg.
- Land on the ball of the foot with a soft knee and a level pelvis.
- Hop straight back over the line.
- Complete the set number of hops, then switch legs.
Tips
- Start small and increase the distance once the landings are steady.
- Keep the torso upright over the standing leg.
- Push from the ankle and hip together.
Common mistakes
- Knee collapsing inward when landing toward the midline.
- Leaning the torso to the side to keep balance.
- Touching down with the free foot.
Muscles worked by the Single Leg Lateral Hop
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bounding sideways from leg to leg. Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.
Single Leg Lateral Hop alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Single Leg Lateral Hop work?
Mainly the gluteus maximus, quads (vastus lateralis), gluteus medius, calves (gastrocnemius) and quads (vastus medialis). The adductors, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.
Is the Single Leg Lateral Hop good for beginners?
The Single Leg Lateral Hop is rated intermediate. If you are new, learn the Lateral Bound first and build up from there.
What is a good alternative to the Single Leg Lateral Hop?
For example the Lateral Bound, Skater Jump and Single Leg Box Jump. They train mostly the same muscles.
How do you make the Single Leg Lateral Hop harder?
Add weight or reps, or move on to the Single Leg Box Jump and Single Leg Broad Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.