# Single-Leg Hop

URL: https://heatsy.app/ex/single-leg-hop

Also known as: One-Leg Hop, Single Leg Hop, Single-Leg Hop and Stick, One-Legged Hop

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Medius, Tibialis Anterior

## Technique

1. Stand on one leg with a soft knee and the other foot lifted off the floor.
2. Bend the knee slightly, swing the arms and hop forward, up and off the same leg.
3. Land on the same foot, rolling through the ball of the foot with the knee bent.
4. Hold the landing still for a moment, then hop again.
5. Do the reps and switch legs.

### Cues

- Land quietly and stay balanced before the next hop.
- Keep the knee over the middle of the foot.
- Start with short hops.

### Common mistakes

- Letting the knee cave in on the landing.
- Landing on a straight, locked knee.
- Hopping continuously when you cannot hold the landing.

## Alternatives

- [Lateral Hop](https://heatsy.app/ex/lateral-hop)
- [Broad Jump](https://heatsy.app/ex/broad-jump)
- [Pistol Squat](https://heatsy.app/ex/pistol-squat)