How to do Single Leg Hops

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Difficulty: Easy

Impact Level: High

Target Body Parts: calves, glutes, quadriceps


Start in a standing postion with your feet at hip width. Lift up your left foot behind you so you are standing on your right leg only. Place your hands on your hips to help you feel if your hips are level.

Then lift up on to the toes on your standing leg and flex your knee and ankle slightly so you can hop up and down on your standing leg for the required duration.
Then switch over to stand on your left leg and continue hopping on that leg for the required duration.

How to make Single Leg Hops easier

Single leg hopping is intense, but you can use our Jump Rope Hops exercise as a way to build up your hopping fitness and to progress to Single Leg versions.

How to make Single Leg Hops more challenging

Once you have mastered hopping on one foot on the spot, add some side to side movement to it with our Side Hops exercise.

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