Legs / Beginner / Compound (multi-joint)

Single-Leg Hop Progression

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Quads

Secondary

Hip abductors (glute med), Adductors, Calves, Hamstrings

Equipment

Bodyweight

Movement pattern

Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable, Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
2. Hop forward, jumping and landing with the same leg over the cone.
3. Use a countermovement jump to hop from cone to cone.
4. At the end, turn around and go back on the other leg.

Common mistakes

• ✗ Knee caving in on landing.

  Why it hurts: Single-leg landings are a main cause of ACL injury and ankle sprains.

  ✓ Instead: Master two-leg hops first, then land single-leg with the knee over the toes and hold each landing briefly.

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