Single-leg jump: how to do it and what it works
Jump and landing on one leg to build power and landing control.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gastrocnemius, Hamstrings
- Equipment
- Bodyweight
How to do it
Single-leg hop
Jump off one leg with a controlled landing on the same leg, useful to practice knee and hip stability before increasing distance or speed.
Form. Choose a short distance, land softly with the knee and hip bent and stabilize your position before repeating.
Common mistake. Landing stiff, letting the knee drop inward, chaining hops without stabilizing, or using a distance you cannot brake.
