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Single-Leg Hop Progression

QuadsOtherBeginnerCompound
Single-Leg Hop Progression — start position
Start
Single-Leg Hop Progression — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbductors, Adductors, Calves, Hamstrings

How to do it

  1. 01

    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. 02

    Hop forward, jumping and landing with the same leg over the cone.

  3. 03

    Use a countermovement jump to hop from cone to cone.

  4. 04

    At the end, turn around and go back on the other leg.

In the app

Single-Leg Hop Progression appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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