Single Leg Hop Jump
The single leg hop jump is a plyometric exercise that develops unilateral lower body power, balance, and ankle stability by hopping on one leg. It targets the quadriceps and calves while building reactive strength and coordination in the standing leg.
How to do it
- Stand on one leg with the other leg slightly bent and lifted.
- Bend your standing knee slightly and hop forward, backward, or laterally on the single leg.
- Land softly with a bent knee to absorb the impact.
- Repeat the hop for the desired number of repetitions or directions.
- Switch legs and repeat.
Form cues
- Stand tall on one leg with a soft, slightly bent knee.
- Push off the floor quickly using your forefoot and toes.
- Land softly by rolling from your toes to your heel.
- Keep your core engaged to maintain balance throughout.
- Look straight ahead, not down at your feet.
Breathing: Inhale as you prepare and bend your knee, then exhale sharply as you push off the floor.
Common mistakes
- Landing with a completely straight leg, which places high stress on the knee joint and increases injury risk.
- Looking down at the floor, which pulls your center of gravity forward and ruins your balance.
- Hopping too high before you have built adequate ankle stability, leading to unsteady landings.
Muscles worked
Primary: quads. Secondary: glutes, calves, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 hops per leg, rest 60 seconds
Lose weight
3 sets × 8–10 hops per leg, rest 60 seconds
Build muscle
3 sets × 6–8 controlled hops per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp or unusual pain in your knee or ankle, ease off and choose a gentler option.
- If you have recent lower body joint injuries, check with a professional before attempting high-impact hopping.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is the single leg hop jump safe for beginners?
It is an intermediate plyometric movement that involves high impact, so beginners should master basic bodyweight squats and gentle jumping first.
How can I protect my joints while doing this exercise?
Focus heavily on landing softly by bending your knee and ankle to absorb the force rather than landing stiffly.
Which muscles should I feel working?
You should feel your quads, calves, and glutes working to push off and stabilize, along with your core keeping you upright.