PlyometricsIntermediate
Single-Leg Lateral Hop
Hopping sideways over a cone on one leg and straight back again. Builds single-leg lateral power, ankle stability and control for cutting.
Primary muscles
- Quadriceps
- Gluteus Medius
- Calves (Gastrocnemius)
Secondary muscles
- Adductors
- Hip Abductors
- Soleus
- Hamstrings
- Tibialis Anterior
- Sets
- 3
- Reps
- 6–10 per leg
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.