Legs · Other · Compound · Beginner
Single-Leg Hop Progression
PrimarySecondary
- Main muscles
- Quads
- Also working
- Abductors, Adductors, Calves, Hamstrings
How to do it
- 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.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- Single Leg Push-off · Other
- Single-Cone Sprint Drill · Other
- Single-Leg High Box Squat · Other
- Single-Leg Lateral Hop · Other
- Single-Leg Leg Extension · Machine
- Single-Leg Stride Jump · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake