Lateral Hop
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Power
Agility
Athletic Performance
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Bodyweight
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Intermediate to Advanced
Overview
The Lateral Single Leg Hop is a dynamic plyometric drill that challenges the body's ability to produce and absorb force in the frontal plane. It enhances lateral explosiveness, ankle and hip stability, and balance-all essential components of multidirectional athletic movement. This is an excellent exercise for athletes looking to improve cutting mechanics, injury resilience, and single-leg reactivity.
Muscles Worked
PRIMARY:
Gluteus Medius
Gluteus maximus
Quadriceps
Hamstrings
Calves
SECONDARY:
Core stabilizers
Intrinsic foot muscles
Hip stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin standing on your right leg, with your left foot lifted off the floor.
Slightly bend your right knee and hip to load the glutes.
Explosively hop laterally to the left, landing softly on your left leg.
Stabilize your landing before hopping back to the right leg.
Continue hopping side-to-side, focusing on balance and controlled deceleration.
Benefits
Develops lateral power and reactivity
Improves dynamic single-leg balance
Enhances frontal plane movement control
Builds ankle, knee, and hip joint stability
Prepares the body for cutting, pivoting, and lateral agility demands
COACHING CUES
Push off strong and stick your landing
Stay low and athletic through the hips
Keep your knee tracking over your toes
Land softly with a bent knee and quiet foot
Brace through the core for midline stability