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Single-Leg Lateral Hop

Trains the Quads.

Single-Leg Lateral Hop: the muscles it trains, from the front. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 9 more. — The muscles this trains, front and back. Deeper red is primary.

Single-Leg Lateral Hop: the muscles it trains, from behind. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 9 more. — The muscles this trains, front and back. Deeper red is primary.

How to do it

Set a low cone or a line on the floor and stand side-on to it on one leg, knee softly bent.
Hop sideways over the cone on that leg and land on the same foot, knee bending to absorb the landing.
Hop back over it the other way.
Keep the hops low and quick, landing on the ball of the foot each time.
Keep the torso tall and the hips level.
Repeat for the chosen number, then swap legs.

Common mistakes

Letting the knee collapse inward on the landing. A sideways landing on one leg loads the knee sideways; it bends and tracks over the foot.
Letting the hip drop on the free side. The hips stay level; a dropping hip means the standing leg's glute has let go.
Hopping high. Low and quick; height slows the drill.
Landing flat-footed. The ball of the foot first, then the knee bends.

Muscles worked

Primary

Quads

Secondary