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Quads

Single Leg Hop

The Single Leg Hop is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 12%.

Also known as: pogo hop

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time
Single Leg Hop demonstration

How to do it

  1. Stand on one leg with the knee slightly bent, the other foot lifted.
  2. Rise onto the ball of the standing foot.
  3. Hop forward or in place a short distance off the one leg.
  4. Land on the same foot with a soft knee and rebound into the next hop.
  5. Finish the set number of hops, then switch legs.

Tips

  • Keep the hops small and controlled before making them longer.
  • Keep the hips level and the knee over the toes.
  • Use the arms to help balance and rhythm.

Common mistakes

  • Letting the knee cave inward on landing.
  • Dropping the hip of the free leg.
  • Landing heavy on the heel.

Muscles worked by the Single Leg Hop

  • Gluteus maximus Primary18%
  • Quads (vastus lateralis) Primary16%
  • Calves (gastrocnemius) Primary12%
  • Quads (vastus medialis) Primary12%
  • Gluteus medius Secondary8%
  • Quads (rectus femoris) Secondary8%
  • Calves (soleus) Secondary7%
  • Hamstrings (biceps femoris) Secondary6%
  • Adductors Minor4%
  • Hamstrings (semitendinosus/-membranosus) Minor3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%
  • Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Jumping or landing on one leg: the same extensors as a two-footed jump plus glute medius to keep the knee and pelvis stable.

Single Leg Hop alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Single Leg Hop work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The gluteus medius, quads (rectus femoris), calves (soleus) and hamstrings (biceps femoris) assist.

Is the Single Leg Hop good for beginners?

Yes. The Single Leg Hop is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Leg Hop?

For example the Single Leg Box Jump, Single Leg Broad Jump and Alternating Jump Lunge. They train mostly the same muscles.

How do you make the Single Leg Hop harder?

Add weight or reps, or move on to the Alternating Jump Lunge and Bounding.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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