MaghribFit

Single-Leg Hop Progression

Single-Leg Hop Progression

Primary muscles

Quads

Secondary muscles

Abductors · Adductors · Calves · Hamstrings

Equipment: Other

Level: Beginner

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

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

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.