Single-Leg Lateral Hop

A beginner plyometrics exercise for the quads, done with a other equipment.

Single-Leg Lateral Hop: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Leg Lateral Hop

Questions

What muscles does the Single-Leg Lateral Hop work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Single-Leg Lateral Hop good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Leg Lateral Hop?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Single-Leg Lateral Hop should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).