Single-Leg Hop
Repeated forward or in-place hops on one leg. Develops unilateral power, ankle stiffness and landing stability.
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
Main muscles working (thicker lines)
Starting position
Stand on one leg with a soft knee and the other foot lifted.
Swing your arms and hop forward on the standing leg.
Land on the same foot, absorbing through the ankle, knee and hip.
Keep the knee aligned over the toes on each landing.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.