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Single-Leg Forward Hops
A plyometric exercise hopping forward on one leg, targeting quads, glutes, and calves to build power, balance, and coordination for athletic performance and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hip Flexors, Abs, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Hip Flexors
4/10Iliopsoas
Abs
4/10Rectus Abdominis
Adductors
3/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall on one leg with the other knee slightly bent behind you, arms at sides or ready for balance, core braced.
- Bend the knee and ankle of your standing leg into a quarter squat.
- Explosively push off through the ball of your foot and heel to hop forward.
- Swing arms for momentum while keeping torso upright.
- Land softly on the ball of the same foot with knee and hip flexing to absorb impact.
- Align knee over toes and stabilize briefly.
- Repeat for reps or distance, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Knees track toes
- Core tight
- Land quietly
- Arms swing opposite
Breathing
Inhale as you prepare and bend, exhale forcefully during the push-off and landing.
Tempo
1-0-1
Range of Motion
Hop from quarter squat depth to full leg extension mid-air, landing with knees and hips flexing to at least 45 degrees.
Safety
Safety Notes
- Warm up thoroughly before plyometrics
- Stop if knee or ankle pain occurs
- Progress gradually from small hops
- Ensure stable surface
- Avoid if recent lower limb injury
Spotting
No spotter needed; perform in open space with soft surface.
Common Mistakes
- Knee caving inward
- Hard landing impact
- Leaning forward excessively
- Insufficient knee bend on push
When to Avoid
- Acute knee or ankle injury
- Balance disorders
- Recent lower limb surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip and knee flexion range
Build Up First
- Mastery of basic single-leg balance
- Proficiency in bodyweight squats
Also known as
One-Leg Forward Hop, Unilateral Forward Hop, Single Leg Bound Forward
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