Start
End
LegsBeginnerBodyweight
Single-Leg Lateral Hop
قفزة جانبية برجل واحدة
Target Muscles
QuadsAbductorsAdductorsCalvesHamstrings
Blue = primary · Gray = secondary
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- 1
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
- 2
To begin, execute a counterjump to hop sideways over the cone.
- 3
Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
- 4
Continue hopping back and forth.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
