GymPlan AISingle-Leg Hop Progression
Single-Leg Hop Progression is a beginner compound plyometrics that mainly works your quads, with help from your abductors (outer hips), adductors (inner thighs), calves and hamstrings.
How to do the single-leg hop progression
- 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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the single-leg hop progression work?
It mainly works your quads; your abductors (outer hips), adductors (inner thighs), calves and hamstrings assist.
How many sets and reps of single-leg hop progression should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the single-leg hop progression good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.