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.
More quads exercises
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