Single-Leg Hop Progression
Single-Leg Hop Progression is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves and hamstrings. It is performed with other equipment.
How to do it
- 1Arrange 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.
- 2Hop forward, jumping and landing with the same leg over the cone.
- 3Use a countermovement jump to hop from cone to cone.
- 4At the end, turn around and go back on the other leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.