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Quadriceps · Intermediate

Single Leg Lateral Hop

Plyometric lower-body drill developing power, rhythm, and landing control.

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Single Leg Lateral Hop demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Balance on one leg with the hip loaded slightly back, the knee softly bent, and the trunk braced.
  2. 02Push sideways from the supporting foot to hop laterally.
  3. 03Land on the same foot with the toes forward and absorb the force through the ankle, knee, and hip.
  4. 04Reverse direction immediately and hop back to the starting side without letting the knee collapse inward.
  5. 05Continue hopping side to side for the prescribed repetitions, then switch legs.

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Variations

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Alternatives

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