Single-leg hopping is a unilateral plyometric exercise where you hop repeatedly on one leg in place or moving forward. It builds single-leg power, ankle stability, calf strength, and balance simultaneously. It is foundational for sprinting, jumping, and athletic agility.
Muscle Group
Calves, Cardio, Glutes, Plyometrics
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds single-leg power and explosiveness
- Develops ankle stability and calf strength
- Improves balance and coordination
- Foundational for sprinting and jumping
- Exposes left-right imbalances
- No equipment needed
How to perform
- Stand on your right leg. Lift your left foot slightly off the floor.
- Bend slightly at the knee and ankle to load the right leg.
- Hop straight up by extending through your right ankle, knee, and hip.
- Land softly on your right foot with bent knee to absorb the impact.
- Immediately hop again. Maintain rhythm.
- Stay on the ball of your foot. Use your arms for balance.
- Perform 10 to 20 hops per leg, then switch.
- Variations: hop forward, backward, or laterally.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary