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Single-Leg Hop 7s · no sound

Single-Leg Hop

A same-foot hop with a running arm carriage, taking off and landing on one leg through a short flight.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Plyometric
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How to do it

  1. Stand on one foot with the other knee bent behind you and the arms in a running split.
  2. Load a small dip on the planted leg, keeping the trunk stacked.
  3. Drive that foot into the floor and hop, keeping the free foot off the ground.
  4. Land on the same foot, bending the hip, knee, and ankle to absorb.
  5. Hold a quiet stacked stance for a beat, or hop again if the set is continuous.
  6. Reset and switch stance legs after the prescribed contacts.

Common mistakes

  • Landing with a straight knee, which spikes joint load.
  • Letting the free foot tap down so the hop becomes a skip.
  • Allowing the stance knee to collapse inward on landing.
  • Chasing hop height before a quiet, stacked stick is possible.

Muscles worked

Primary
Quads
Secondary
CalvesGlutesHamstrings

Similar exercises

Bounds Intermediate Bounds Quads Bodyweight Box Jump Beginner Box Jump Glutes Bodyweight Broad Jump Intermediate Broad Jump Quads Bodyweight Jump Squats Beginner Jump Squats Glutes Bodyweight Jumping Jack Beginner Jumping Jack Front Delts Bodyweight

Good to know

What muscles does the Single-Leg Hop work?
Mainly the quads. It also works the calves, glutes and hamstrings.
What equipment do you need for the Single-Leg Hop?
None. It is a bodyweight exercise.
Is the Single-Leg Hop good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Box Jump.

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