Single Leg Lateral Over Horde (Outside to Inside)

Purpose of the exercise

Aimed at developing unilateral lateral strength in quadriceps, glutes, hamstrings and calves, with high demands on ankle, knee and hip stability. Improves lateral reactivity, neuromuscular control and sport-specific strength for lateral movements.

Supplies

• Hurdles, pawns or low obstacles

• Flat surface with good cushioning and grip

• Sufficient space for sideways landing

Starting position

1. Stand on one leg next to the hurdle (outside)

2. Knee slightly bent, foot fully on the ground

3. The other leg floats beside the body

4. Arms prepared for balance and arm-swing

5. Core tightened and look ahead

Implementation

1. Make a short countermovement by bending hip and knee

2. Push explosively sideways towards the hurdle

3. Jump in over the hurdle with the standing leg

4. Land controlled on one leg

5. Bend hip and knee to cushion the landing

6. Stabilise trunk and pelvis

7. Reset or jump to the next repetition

Points of interest

✓ Explosive sideways push-off
✓ Soft landing with bent knee and hip
✓ Knee follows direction of toes
✓ Core tightened for torso stability
✓ Keep the pelvis horizontal

✗ Hard or stiff landing
✗ Dropping knee inwards
✗ Too high hurdle without technical basis
✗ Loss of balance after landing
✗ Letting fatigue lead to poor technique

When this exercise?

This exercise is used in plyometric and agility programmes to improve lateral explosiveness and unilateral stability. It is relevant for athletes in field and indoor sports where lateral movements and rapid changes of direction occur. In addition, the exercise can be used in later rehabilitation phases to build lateral load capacity and deceleration capacity.

Because of the high load on knee, ankle and tendons, a good strength and stability base is necessary. Application and progression should always take place in consultation with a physiotherapist or other qualified professional, tailored to individual load capacity and recovery status.