Single-leg Zigzag Hop

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 (Lateral)
Intensity: Medium



Straddle line on floor with arms to sides. Lift foot off of floor by bending knee. Slightly bend hip and knee of supporting leg.


Jump on one foot in alternating diagonal (zigzag) pattern across each side of line. Jump and land on forefoot while keeping other foot elevated. Repeat with opposite foot.


Attempt to increase speed of jumps, keeping landings short. Some individuals my exhibit spinal rotation during this drill, alternating from right to left swivels each jump.

Muscles which Abduct Hip and Laterally Flex Spine also server to stabilize these joints when jumping or standing on one leg.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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