Quadriceps
Single-Leg Lateral Hop
A single-leg plyometric that hops side to side, training lateral power and ankle and knee stability.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 30–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand on one leg beside a line or small marker.
- 2Bend your knee slightly and keep your chest upright.
How to perform
- 1Push off the standing leg and hop sideways over the line.
- 2Land softly on the same foot with a bent knee and hips back.
- 3Hold the landing for a second.
- 4Hop back across and repeat for the planned repetitions, then switch legs.
