Single-Leg Hop Progression
The Single-Leg Hop Progression is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and adductors and calves and hamstrings assist as stabilizers throughout the range of motion.
How to Single-Leg Hop Progression
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Leg Hop Progression work?
The Single-Leg Hop Progression primarily works the Quadriceps. Secondary muscles include the Abductors, Adductors, Calves, Hamstrings, which assist during the movement.
Is the Single-Leg Hop Progression good for beginners?
Yes, the Single-Leg Hop Progression is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Single-Leg Hop Progression?
You need other to perform the Single-Leg Hop Progression. Most commercial gyms will have this available.
Track Your Progress
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