Single-Leg Hop Progression
Single-Leg Hop Progression is a compound plyometrics exercise using other that trains the quadriceps.
PlyometricsOtherBeginnerCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Abductors, Adductors, Calves, Hamstrings
How to do it
- 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.
- Hop forward, jumping and landing with the same leg over the cone.
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Single-Leg Hop Progression from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
