How to Do
How to Do Side to Side Hops on Single Leg With Bench or Exercise Ball
The side to side hops on single leg with a bench or exercise ball should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the side to side hops on single leg with a bench or exercise ball.
Beginning
Beginning Single Leg Lateral Hops
Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.
Movement
Single Leg Lateral Hops Movement
1. Perform exercise on 1 leg, lifting one leg slightly off the ground, while maintaining level hips.
2. Draw the abdomen inward and lift the barbell off the floor by activating the buttocks and bringing the upper body to an upright position. Extend the hips and move the shoulder blades back.
3. To lower weight, slowly bend over at the waist, maintaining 10-15 degrees of knee flexion, keeping the arms straight, and guiding the bar towards the ground. While lowering, decelerate through the buttocks and maintain optimal alignment of your spine and lower extremity.
Benefits
Single Leg Lateral Hops Benefits
Lateral Jumps improve torso-leg coordination and hip, knee, and foot joint stability. While switching from one foot to the other, this exercise also improves agility and weight transfer.
Exercise Aliases
Stability Ball Hops, How To Do Side to Side Hops on Stability Ball, Swiss Ball Hops.
