A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the abductors, adductors and calves. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent. To begin, execute a counterjump to hop sideways over the cone.
Updated
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
beginner
Single-Leg Lateral Hop demonstration
Single-Leg Lateral Hop, starting positionSingle-Leg Lateral Hop, finishing position
How to Perform
1Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
2To begin, execute a counterjump to hop sideways over the cone.
3Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
4Continue hopping back and forth.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
