How to do a Lateral 1-Foot Line Hop
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lateral 1-Foot Line Hop
Instructions for Proper Form
Lateral 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body and improves lateral agility. By jumping side-to-side on one foot, it emphasizes the muscles in the calves, quads, and glutes. This exercise is great for enhancing balance, coordination, and explosive power, making it beneficial for athletes and anyone looking to improve their agility.
- Balance on one foot next to a line with your knees bent, and shift most of your weight to the ball of that foot.
- Engage your core, keep your back straight, and (if possible) look straight ahead to maintain proper form during this exercise.
- Start to shift your weight over the line and flex your calf to jump laterally over the line.
- Land on the other side of the line with the same foot and a slight bend in your knee.
- Quickly flex your calf and reverse directions to jump laterally over the line in the other direction.
Alternatives & Variations to Lateral 1-Foot Line Hop
1. Ankle Circles
1.4 mSCORESWAPPED 126 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
2. Calf Raise
75 mSCORESWAPPED 113 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
3. Seated Point And Flex
2.9 mSCORESWAPPED 112 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
4. Heel Press
8.4 mSCORESWAPPED 39 TIMESHeel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.
5. Single Leg Standing Calf Raise
72 mSCORESWAPPED 27 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
6. Lateral Line Hops
13 mSCORESWAPPED 17 TIMESLateral Line Hops is a plyometric, bodyweight exercise that primarily targets the lower body. This exercise involves hopping side to side over a line, which improves agility, speed, and coordination. The lateral movement pattern establishes a strong foundation for sports that require quick shifts in direction. By engaging multiple muscle groups, it also fosters cardiovascular conditioning.
7. Prone Calf Stretch
5.4 mSCORESWAPPED 15 TIMESProne Calf Stretch is an isolation stretch that targets the calf muscles. This stretch involves lying face down and pulling your toes towards your shin to elongate the calf. It's an excellent way to improve flexibility and relieve tension in the calf muscles. This is particularly beneficial post-workout to aid recovery and reduce muscle soreness.
8. Forward 1-Foot Line Hop
7.8 mSCORESWAPPED 12 TIMESForward 1-Foot Line Hop is a plyometric exercise that primarily targets the lower body, focusing on the calves, quads, and hamstrings. By hopping on one foot over a line, it improves balance, agility, and coordination. This exercise increases explosiveness and speed, making it beneficial for athletic performance. It’s also a great way to add variety to lower body workouts.
- Intermediate
- Calves
9. Seated Machine Calf Press
92.7 mSCORESWAPPED 12 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
10. Forward Line Hops
10.4 mSCORESWAPPED 11 TIMESForward Line Hops are a plyometric exercise that primarily targets the calves and lower body muscles while improving coordination and agility. This bodyweight movement involves hopping forward over a line repeatedly, making it an excellent addition for athletes looking to enhance their quickness and explosive power. It’s a simple yet effective drill for developing speed and lower body endurance.