Single-leg Vertical 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 (Vertical)
Intensity: Medium High



Stand on one leg; lift other foot off of floor by bending knee.


Quickly squat down by bending knee and hip while extending raised leg back and swinging arms back. Immediately jump upward while swinging raised leg and arms forward and upward. Extend body vertically. Land on either same foot or both feet. Continue jumps for desired number of repetitions then repeat on other leg.


Land on forefoot then come down on whole foot. Either repeat for continuous hops or rest longer between jump for more maximal effort. Alternatively, consider alternating between legs.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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