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Quadriceps · Intermediate

Single Leg Forward Hops

Plyometric lower-body drill developing power, rhythm, and landing control.

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Single Leg Forward Hops demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Balance on one leg in an athletic stance with the hip and knee slightly bent.
  2. 02Hop forward a short distance by pushing through the supporting foot.
  3. 03Land on the same leg with a soft knee and the foot beneath your center of mass.
  4. 04Stabilize quickly while keeping the pelvis level and the knee aligned over the toes.
  5. 05Continue for the assigned distance or repetitions, then switch legs.

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Variations

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

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Alternatives

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