Plyometrics

Single-Leg Hop Progression

The single-leg hop progression is a beginner plyometrics exercise for your quads, using other.

Main muscles
Quads
Also works
Abductors, Adductors, Calves, Hamstrings
Equipment
Other
Level
Beginner
Single-Leg Hop Progression, starting position
Start
Single-Leg Hop Progression, end position
Finish

How to do it

  1. 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.
  2. Hop forward, jumping and landing with the same leg over the cone.
  3. Use a countermovement jump to hop from cone to cone.
  4. At the end, turn around and go back on the other leg.

Alternatives to the single-leg hop progression

Bodyweight squat Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Hack squat Hack squat