Single-Leg Hop Progression

Single-Leg Hop Progression — Start position — Start position

Single-Leg Hop Progression — End position — End position

Region: Knee & Thigh
Equipment: Other
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
abductors
adductors
calves
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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

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