Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group


Quads Muscle Anatomy Diagram

Single Leg Hop Overview

The single leg hop is a variation of the jump squat and an exercise used to build explosive strength within the muscles of the leg.

Jumps, such as the single leg hop, fall under a form of training known as plyometrics that works on building reactive strength. The reaction stems from generating power once you’ve come in contact with the ground.

Single Leg Hop Instructions

  1. Setup in a comfortable athletic position with the feet at roughly shoulder width apart and your arms by your sides.
  2. Shift your weight to one leg and lift the unsupported leg off the floor.
  3. Descend quickly to a quarter squat position and extend your arms behind your torso.
  4. Drive upwards and land softly by absorbing the impact with the hips and knees.
  5. Repeat for the desired number of repetitions.

Single Leg Hop Tips

  1. The goal here is speed but also control. If you aren’t jumping and landing in the same spot than perhaps you need to slow down the movement or work to improve your single leg strength.
  2. Drive the arms upwards, they will lead the legs.
  3. Don’t forget to drive your non weight bearing knee up as you jump. This may take some practice as research has shown that more experienced jumpers will be able to coordinate movement of the limbs more efficiently to exert a true maximal effort as compared to inexperienced jumpers.
    • Also, think about driving the opposite arm and knee up. So, for example - if you’re jumping off your right leg, you would want to drive your left knee and right arm up while driving your left arm back. This will mimic a similar arm motion which is used in sprinting as well as normal gait.
      • This patterning is somewhat complex and if you’re just learning these hops for the first time it will take quite some time to acquire so don’t get frustrated.
  4. Keep your hands relax and the arms fluid.
  5. Think about trying to push the floor away as you jump.