How to Do Single-Leg Hop Progression
Start and end of one clean rep of Single-Leg Hop Progression.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Glutes, Calves, Hamstrings |
| Equipment | Machine |
| Category | Plyometrics |
How to perform Single-Leg Hop Progression
- 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.
- Hop forward, jumping and landing with the same leg over the cone.
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Single-Leg Hop Progression work?
Single-Leg Hop Progression mainly works the quads, with the glutes, calves, hamstrings helping as secondary movers.
What equipment do I need for Single-Leg Hop Progression?
Single-Leg Hop Progression needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Single-Leg Hop Progression?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Single-Leg Hop Progression with a coach in your pocket
Gimmy is your AI gym buddy — it programs Single-Leg Hop Progression into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access