Quads · Compound movement
Single-Leg Hop
A compound exercise that targets the quads with secondary work in glutes, hamstrings, calves. Performed with bodyweight.
Primary muscle
Quads
Secondary muscles
Glutes, Hamstrings, Calves
Equipment
Bodyweight
Difficulty
Advanced
How to perform the Single-Leg Hop
- Balance on one leg with a slight bend in the knee and the core braced for stability.
- Dip the standing leg and swing the arms, then hop forward off that single leg for distance or height.
- Land on the same leg only, absorbing the impact by bending the hip and knee softly rather than landing rigid.
- Stabilise on the landing for a beat before the next hop, and switch legs between sets so both are trained; keep the reps few and clean.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Landing on a rigid, straight leg instead of absorbing the hop through a bent hip and knee.
- •Letting the landing knee buckle inward, the most common single-leg fault under impact.
- •Losing balance and hopping to catch yourself rather than sticking each landing under control.
- •Piling on reps into fatigue, when a few crisp, well-controlled hops per leg is the point.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Single-Leg Hop fits naturally into hypertrophy and strength splits that prioritize quads volume.
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