Step by step instructions, muscle activation and variants for the One Leg Side to Side Hop.
A lateral plyometric drill hopping from side to side and landing on one leg at a time with the hands on the hips. Each landing absorbs and redirects the hop with a single leg, building lateral power, ankle stability and balance in the glutes and quadriceps.
The One Leg Side to Side Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
