How to Do Single-Leg Hop Progression
Step-by-step instructions, muscles worked and workouts that use the single-leg hop progression.
| Main muscles | Quads |
| Also works | Abductors, Adductors, Calves, Hamstrings |
| Equipment | Other |
| Level | Beginner |
| Type | Plyometrics |
How to do it
- 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.
- Hop forward, jumping and landing with the same leg over the cone.
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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