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Calves · Intermediate

Alternating High-Knee Hop

Alternating single-leg plyometric hop with a coordinated opposite-knee drive and controlled landing.

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Alternating High-Knee Hop demonstration

Exercise overview

Training details

CalvesQuadricepsGlutesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall in an athletic stance with the arms bent and the feet beneath the hips.
  2. 02Load one leg lightly and drive the opposite knee upward while pushing the floor away.
  3. 03Hop upward and switch support legs in the air.
  4. 04Land softly on the opposite forefoot with the hip and knee aligned, then regain a quick controlled rhythm.
  5. 05Continue alternating sides and stop when landing height, alignment, or rhythm deteriorates.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Leg Pogo HopRelated variationPogo Hop

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteJump Rope High KneesComparable substituteSquat JumpComparable substituteBox JumpComparable substituteJump Rope Single LegComparable substituteSingle Leg Forward HopsComparable substituteJump Rope

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