Exercise
Single-Leg Hop Progression
Also known as: single leg hops, single leg cone hops, one leg hop progression, single leg plyo hops
Single-Leg Hop Progression is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: abductors, adductors, medial gastrocnemius and biceps femoris. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics
Muscles worked
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.
Similar exercises
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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