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Quadriceps · Advanced

Single Leg Hop Progression

Advanced sequence of same-leg forward hops over low cones with controlled landings between contacts.

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Single Leg Hop Progression demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Cone

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Arrange a short line of low cones and balance on one leg before the first cone.
  2. 02Load the supporting ankle, knee, and hip while keeping the pelvis level.
  3. 03Hop forward over the first cone and land on the same foot.
  4. 04Stabilize briefly with the knee aligned, then continue over the remaining cones.
  5. 05Walk back to reset, complete the set, and 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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