Single-Leg Hop Progression
How to do the Single-Leg Hop Progression with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Hamstrings
Other
How to do the Single-Leg Hop Progression
- 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.
Log it, see it on your body.
Every Single-Leg Hop Progression set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Single-Leg Hop Progression fits
The Single-Leg Hop Progression shows up in training built around a specific goal. See how it fits:
More quads exercises
Single-Leg Hop Progression: common questions
What muscles does the Single-Leg Hop Progression work?
The Single-Leg Hop Progression primarily works the Quads. It also recruits the Abductors, Adductors, Calves and Hamstrings as supporting muscles.
Is the Single-Leg Hop Progression suitable for beginners?
Yes. The Single-Leg Hop Progression is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Single-Leg Hop Progression a compound or isolation exercise?
The Single-Leg Hop Progression is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Single-Leg Hop Progression with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Single-Leg Hop Progression sets, free.
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