Smart Workout Diary

Single Leg Hop

The single-leg hop is a plyometric exercise in which you repeatedly jump and land on the same foot. It primarily develops quadriceps, calves, glutes, balance, coordination, and lower-body power. It can support jumping performance and unilateral leg control.

Demonstration

Single Leg Hop — demonstration 1
Single Leg Hop — demonstration 2

Instructions

  1. Set up: Stand tall on one foot with the knee slightly bent; lift the other foot clear of the floor and brace your torso.
  2. Load: Bend the hip, knee, and ankle slightly while keeping the planted knee aligned over the toes.
  3. Hop: Push through the midfoot and toes to hop forward or vertically a short, controlled distance.
  4. Land and repeat: Land softly on the same foot with a bent knee, regain balance, then repeat. Perform the same number on the other side and stop if landing control deteriorates.
Muscle Group
Quads
Other Muscle Groups
Calves, Glutes
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep it low at first: Use small hops and increase distance or height only when every landing is stable.
  2. Control knee alignment: Keep the knee tracking in line with the toes; do not let it collapse inward.
  3. Land quietly: Absorb force through the ankle, knee, and hip rather than landing with a stiff leg.
Exercise library