Single-Leg Hop Progression

A beginner plyometrics exercise for the quads, done with a other equipment.

Single-Leg Hop Progression: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Leg Hop Progression

Questions

What muscles does the Single-Leg Hop Progression work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Single-Leg Hop Progression good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Leg Hop Progression?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Single-Leg Hop Progression should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).