Legs · Bodyweight
Single Leg Lateral Hop
How to do the single leg lateral hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Balance on one leg with a slight knee bend. Push off the foot to hop sideways, landing softly on the same foot with your knee bent to absorb the impact. Immediately stabilize and hop back, keeping balance and rhythm before switching legs.
- 1Calf, quad, and glute absorbing and generating force
- 2Knee staying soft to cushion each landing
- 3Core engaged to stabilize and keep you upright
Common mistakes
- Letting your knee collapse inward on landing
- Landing on a stiff leg instead of bending to absorb
- Leaning excessively or looking down; stay tall
Muscles worked
The single leg lateral hop mainly works the glutes, quads, and hamstrings, with the calves, lower back, obliques, and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- CalvesSupport
- Lower BackSupport
- ObliquesSupport
- AdductorsSupport
- Lower AbsMinor
- Tibialis AnteriorMinor
Kovo programs the single leg lateral hop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.