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Quadriceps · Advanced

Single Leg Triple Hop

Advanced three-contact same-leg forward hop sequence testing reactive power and landing control.

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Single Leg Triple Hop demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 4 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg in an athletic stance with the arms ready to assist.
  2. 02Hop forward and land on the same leg with a short, controlled ground contact.
  3. 03Continue directly into a second and then a third hop while maintaining forward momentum.
  4. 04Keep the knee aligned over the foot and the pelvis stable at every landing.
  5. 05Stick the third landing, measure or reset as required, and repeat on the other leg.

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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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