Single-Leg Hop Progression
A beginner compound plyometric exercise that works the quads.
Starting position
End position
How to Do Single-Leg Hop Progression
- 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.
Muscles Worked
Alternatives to Single-Leg Hop Progression
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Single-Leg Lateral Hop
A beginner compound plyometric exercise that works the quads.
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2
Double Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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3
Alternate Leg Diagonal Bound
A beginner compound plyometric exercise that works the quads.
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4
Side Hop-Sprint
A beginner compound plyometric exercise that works the quads.
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5
Single Leg Butt Kick
A beginner compound plyometric exercise that works the quads, needing no equipment.
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6
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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7
Single Leg Push-off
A beginner compound plyometric exercise that works the quads.
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8
Fast Skipping
A beginner compound plyometric exercise that works the quads, needing no equipment.
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9
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do single-leg hop progression work?
Single-Leg Hop Progression primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for single-leg hop progression?
The source dataset does not record equipment for single-leg hop progression. Check the instructions above before you set up.
Single-Leg Hop Progression: is it suitable for beginners?
Yes. Single-Leg Hop Progression is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of single-leg hop progression?
Single-Leg Lateral Hop, Double Leg Butt Kick, Alternate Leg Diagonal Bound train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single-leg hop progression reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single-leg hop progression can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single-Leg Hop Progression with AI
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