Legs·Other·Compound

Single-Leg Hop Progression

Quads · Other

Beginner

Body Part

Legs

Equipment

Other

Level

Beginner

Type

Compound

Force

Push

The Single-Leg Hop Progression is a beginner other exercise that primarily targets the Quads.

Muscles Worked

Quads primaryAbductors secondaryAdductors secondaryCalves secondaryHamstrings secondary

How to Do the Single-Leg Hop Progression

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

Related Exercises

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.

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