Single-Leg Hop

Quads, glutes, calvesBodyweight

Single-leg plyometric drill targeting the feet, calves, and thighs. Builds balance, reactivity, and joint shock absorption with a focus on stable landings.

How to do it

1Stand tall, lift one foot off the ground, and keep a subtle bend in that knee.

2Softly bend your stance leg at the hip and knee to load the jump.

3Push off explosively from the ball of your foot for a short hop.

4Land softly on the ball of your foot, absorbing the impact immediately by bending your knee.

5Hold your balance for a second before starting the next rep.

Common mistakes

Landing on a straight leg, transferring harsh impact straight into your joints.

Letting your knee cave inward upon landing, putting heavy strain on the ligaments.

Relaxing your core, causing you to lose balance and shift your center of gravity.

Breathing

Exhale as you push off. Inhale as you land and absorb the impact.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.