Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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The Single-Leg Lateral Hop primarily works the quadriceps, with the abductors, adductors, calves and hamstrings supporting the movement. It is a plyometrics movement performed with other.
1 / 2How to
Movement instructions
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.
Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
Continue hopping back and forth.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Single-Leg Lateral Hop sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
