Step by step instructions, muscle activation and variants for the Single-Leg Lateral Hop.
A plyometric exercise in which you push off one foot to hop sideways and land on the same foot, training unilateral leg power, lateral stability, and ankle strength. It develops explosive force in the glutes, quads, and calves while challenging balance and coordination.
The Single-Leg Lateral 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.
