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Exercises/Single-Leg Hop
PlyometricsAdvanced

Single-Leg Hop

Repeated forward or in-place hops on one leg. Develops unilateral power, ankle stiffness and landing stability.

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Primary muscles

  • Quadriceps
  • Calves (Gastrocnemius)
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Soleus
  • Gluteus Medius
  • Hamstrings
  • Tibialis Anterior
Sets
3
Reps
5–8 per leg
Rest
60–90s

How to perform

Single-Leg Hop movement

Main muscles working (thicker lines)

Starting position

Stand on one leg with a soft knee and the other foot lifted.

  1. 1

    Swing your arms and hop forward on the standing leg.

  2. 2

    Land on the same foot, absorbing through the ankle, knee and hip.

  3. 3

    Keep the knee aligned over the toes on each landing.

  4. 4

    Complete the reps, then switch legs.

Breathing: Exhale on each hop and breathe steadily between reps.

Coaching tips

  • Quiet landing

  • Knee over toes

  • Hips level

Common mistakes

  • Knee caving inward

  • Hip dropping on the non-working side

  • Hops too long to control

Safety notes

  • Master double-leg jumps and single-leg balance first.

  • Start with small in-place hops before hopping for distance.

Details

Body parts
Lower Body · Calves
Equipment
Bodyweight
Movement
Jump · Balance
Exercise type
Plyometric
Training goals
Power · Athletic Performance · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Lateral BoundIntermediate→
  • Pogo HopsBeginner→

Similar Exercises

  • Diagonal BoundIntermediate→
  • Single-Leg Butt KickIntermediate→
  • Single-Leg Lateral HopIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.