A beginner plyometrics exercise done with a other that mainly works the quadriceps, with help from the abductors, adductors and calves. 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.
Updated
Primary
Quadriceps
Secondary
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
beginner
Single-Leg Hop Progression demonstration
Single-Leg Hop Progression, starting positionSingle-Leg Hop Progression, finishing position
How to Perform
1Arrange 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.
2Hop forward, jumping and landing with the same leg over the cone.
3Use a countermovement jump to hop from cone to cone.
4At the end, turn around and go back on the other leg.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
