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Single-Leg Hop Progression

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Hamstrings. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Hamstrings

How to perform Single-Leg Hop Progression

  1. Step 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. Step 2. Hop forward, jumping and landing with the same leg over the cone.
  3. Step 3. Use a countermovement jump to hop from cone to cone.
  4. Step 4. At the end, turn around and go back on the other leg.

Frequently asked questions

What is the primary focus of the single-leg hop progression?

The movement targets the quadriceps and develops lower-body power. It emphasizes eccentric control and joint stability during the landing phase.

How should I land to ensure proper form and safety?

Land softly on the midfoot and transition to the heel while keeping the knee aligned over the second toe. Avoid letting the knee collapse inward upon impact.

What is a common mistake to avoid during this exercise?

Many athletes prioritize height over landing quality, leading to stiff joints or loss of balance. Focus on a quiet, controlled landing before increasing jump distance.

How can a beginner safely start this progression?

Beginners should start with small, controlled hops in place or onto a low, stable box. Master the stick-and-hold landing for two seconds before moving to continuous hops.

What is the recommended volume for plyometric hop training?

Perform 2 to 3 sets of 5 to 8 repetitions per leg to maintain explosive quality. Allow full recovery between sets to ensure every jump is executed with maximal power.

Sample sets & reps for Single-Leg Hop Progression

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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