Quads · Compound movement
Single-Leg Hop
A compound exercise for the quads, with the glutes, hamstrings and calves working too. No equipment needed.
Working range
3–6reps
Progression: manual
- 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Single-Leg Hop fits into hypertrophy and strength splits that prioritize quads volume.
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