How to Do the Single-Leg Hop Progression

Beginner · Other · Targets Quadriceps, Abductors, Adductors, Calves, Hamstrings

How to perform 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.

Muscles worked

The Single-Leg Hop Progression primarily targets your Quadriceps, with support from your Abductors, Adductors, Calves, Hamstrings. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Single-Leg Hop Progression slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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