About this exercise
A dynamic plyometric drill where you hop in four directions — forward, backward, left, and right — on a single leg. It develops explosive lower-body power, reactive balance, and proprioception in the ankle and knee.
4-Way Single Leg Hop
Step by step instructions, muscle activation and variants for the 4-Way Single Leg Hop.
MediumGlutesQuadriceps
How to Perform
- Stand on one leg with a slight bend in the knee and hip
- Hop forward and land softly on the same foot, absorbing impact through your ankle, knee, and hip
- Immediately hop backward to the starting position
- Hop laterally to one side and return, then hop to the other side and return
- Keep your core braced and your trunk stable throughout each hop
- Minimize ground contact time while maintaining controlled landings
- Complete all reps on one leg, then switch sides
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore
Common Mistakes
Common mistakes content is coming soon.
About the 4-Way Single Leg Hop
The 4-Way Single 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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