Single-Leg Hop Progression
- Main muscles
- Quads
- Also works
- Abductors, Adductors, Calves, Hamstrings
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Compound · Push
How to do it
- Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
- Hop forward, jumping and landing with the same leg over the cone.
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Quick answers
- What muscles does the Single-Leg Hop Progression work?
- Mainly the quads, with help from the abductors, adductors, calves, hamstrings.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
Exercise descriptions: free-exercise-db, public domain.