Peak Health

Single-Leg Hop Progression

Quadriceps · Abductors · Adductors · Calves · Hamstrings · Bodyweight

Single-Leg Hop Progression, startSingle-Leg Hop Progression, end

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.
Primary muscle
Quadriceps
Secondary muscles
Abductors · Adductors · Calves · Hamstrings
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)