Single-Leg Lateral Hop

What it is

You will perform a dynamic, plyometric exercise designed to improve your lateral power and single-leg stability. This movement primarily strengthens your quadriceps, with significant engagement of your abductors, adductors, calves, and hamstrings. It helps to develop quick reflexes and body control.

Technique tips

• Keep your core engaged for stability.
• Land softly with a slight bend in your knee.
• Focus on a quick, explosive rebound between hops.
• Use your arms for balance as you jump.
• Keep your chest up throughout the movement.
• Begin with a smaller lateral distance.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.