Functional Fitness · Conditioning · Calisthenics
Single-Leg Hop
The single-leg hop is a small jump that starts and ends on the same foot. It trains leg power, balance, and control when landing.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand on one foot with your other foot lifted slightly off the floor.
- Bend your supporting hip and knee into a shallow squat.
- Push through your supporting foot to hop straight up.
- Land on the same foot, bending your hip and knee to absorb the impact.
- Pause in a balanced position before starting another repetition.
Form cues
- Keep your knee over your middle toes.
- Keep your pelvis level.
- Swing your arms naturally.
- Make the landing quiet.
Common mistakes
- Reaching your foot out to landPlace your landing foot beneath your hip rather than reaching forward or sideways.
- Chasing height too soonUse small hops until each landing feels steady and repeatable.
- Watching your footKeep your gaze on a fixed point ahead to help maintain balance.
Safety
An awkward landing can twist your ankle or strain your knee. Repeated impacts can also overload your calf or Achilles tendon, especially when fatigue reduces landing control.
- Use a flat, nonslip surface with clear space around you.
- Warm up with brisk walking and easy two-foot hops.
- End the set when landings become unsteady or painful.
- Build up the total number of hops gradually across sessions.
If you have current ankle, knee, or Achilles pain, a recent lower-limb injury, or difficulty balancing on one foot, use a supported balance drill and seek advice before hopping.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per leg
- Rest
- 1 min 30 sec
Count each landing as one rep.