Single-Leg Lateral Hop

Single-Leg Lateral Hop is a plyometric power - lateral hopping on the same foot exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Hamstrings
Exercise type: Plyometric power - lateral hopping on the same foot

Exercise technique

Obstacle
Place a low cone or collapsible obstacle beside you.
Stance
Balance on one foot with your knee slightly bent.
Preparation
Load the supporting hip under control.
Cross
Hop sideways over the obstacle on the same foot.
Land
Land again on that foot and soften your knee in line with the foot.
Rebound
Reload briefly under control and hop back to the starting side.
Finish
Stop after a short sequence and repeat the setup on the other foot.

Key technique points

Use the same leg for takeoff and landing.
Choose a low obstacle.
Do not let your pelvis drop sideways.
Align your knee with your foot.
Use the opposite leg for balance.
Control contacts in both directions.

Common mistakes

Switching to the other foot

Do not turn the single-foot goal into a lateral bound.

Knee drifting inward

Do not lose joint alignment during the lateral landing.

Obstacle too high

Do not force a range beyond your contact control.

Turning the torso

Do not rescue the lateral hop by turning it into a forward jump.

Rigid reversal

Do not push back with a locked leg before absorbing the landing.

Continuing after losing control

Do not force the sequence to continue when you need to place your other foot down.

Frequently asked questions