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One Leg Hop

Step by step instructions, muscle activation and variants for the One Leg Hop.

MediumQuadricepsCalves

About this exercise

Single leg hopping is a plyometric exercise in which you repeatedly jump on one leg, developing unilateral leg power, calf strength, and balance. It is commonly used in athletic conditioning, rehabilitation progressions, and agility training. The exercise demands high neuromuscular coordination and teaches proper landing mechanics on a single limb.

How to Perform

  • Stand on one foot with a slight bend in the knee and your core braced
  • Push through the ball of your foot to propel yourself upward
  • Land softly on the same foot, absorbing the impact through your ankle, knee, and hip
  • Immediately spring upward again into the next hop with minimal ground contact time
  • Keep your torso upright and your gaze forward throughout
  • Complete all reps on one leg before switching to the other

Muscle Activation

Primary
QuadricepsCalves
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the One Leg Hop

The One Leg Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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