Exercise guide
Single Leg Lateral Hop
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
This plyometric movement develops lateral power, ankle stability, and single-leg balance while engaging the glutes and core for deceleration. It is highly effective for improving athletic agility and strengthening the stabilizers of the knee and hip.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand on your right leg with a slight bend in the knee and your left foot hovering off the ground.
- Engage your core and keep your chest upright with your gaze forward.
- Position your arms at your sides, ready to swing to generate momentum.
How to do it
- Exhale and push explosively off the standing leg to jump laterally to the right.
- Land softly on the same leg, immediately absorbing the impact by hinging at the hip and bending the knee into a shallow squat.
- Inhale as you stabilize the landing, holding the position for one second to ensure balance.
- Complete all reps on one side before switching to the other leg.
Form checklist
- Land quietly on the mid-foot, avoiding a heavy or slapping sound.
- Ensure the knee stays tracked over the toes and does not collapse inward upon landing.
- Keep the hips level and the torso as upright as possible to maintain center of gravity.
- Maintain a braced core to resist the lateral momentum of the upper body.
Pro tips
- Focus on the 'stick'—the ability to stop all momentum instantly upon landing is where the most stability and glute activation occurs.
- Use a vigorous arm swing across the body to help drive the lateral distance and assist with balance during the flight phase.
Make it harder
- Increase the lateral distance of the hop to challenge power output and deceleration demands.
- Perform the hop over a small obstacle or 'mini-hurdle' to add a vertical component to the lateral movement.
Frequently asked
- What muscles does the single leg lateral hop work?
- The single leg lateral hop primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the single leg lateral hop?
- The single leg lateral hop requires no equipment — just your body weight.
- Is the single leg lateral hop good for beginners?
- The single leg lateral hop is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps