Single-Leg Lateral Hop

Technique

How to perform Single-Leg Lateral Hop

1. Stand beside one cone or hurdle on one leg with that knee slightly bent.
2. Bend the supporting hip and knee, then push off sideways to clear the obstacle.
3. Land on the same foot and absorb the contact through the supporting leg.
4. Rebound sideways back over the obstacle without transferring your weight to the other foot.
5. Continue the planned back-and-forth repetitions while keeping the torso controlled.
6. Stop, change legs, and repeat.

Programming relevance

Muscles involved

Primary targets: Gastrocnemius, Soleus, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.