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How to Do Single-Leg Hop Progression — Form, Muscles & Tips

Learn how to do the Single-Leg Hop Progression: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.