Single-leg Hops

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Horizontal)
Intensity: Medium High



Stand on one leg with other leg extended back. Squat partially down and pull arms back behind body to each side.


Swing arms forward, kick elevated leg forward, and jump forward. Begin to pull arms back just before descent. Land with arms behind body to each side. Absorb landing by lowering body to partial squat position. Continue forward jumps until desired distance is reached. Repeat on other foot.


Land on forefoot then come down on whole foot. Arms can be pulled behind body either through sagittal plane, transverse planes, or combination of both directions.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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