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Single-Leg Lateral Hop

QuadsOtherBeginnerCompound
Single-Leg Lateral Hop — start position
Start
Single-Leg Lateral Hop — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbductors, Adductors, Calves, Hamstrings

How to do it

  1. 01

    Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.

  2. 02

    To begin, execute a counterjump to hop sideways over the cone.

  3. 03

    Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.

  4. 04

    Continue hopping back and forth.

In the app

Single-Leg Lateral Hop appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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