Legs · Bodyweight
4 Way Single Leg Hop
How to do the 4 way single leg hop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand on one leg with a slight bend in your knee. Hop in a set pattern, forward, back, and side to side, returning to center each time and landing softly on the same foot with a soft knee. Complete the reps on one leg before switching to the other.
- 1Calf, quad, and glute absorbing and generating force on each hop
- 2A soft knee on landing to cushion the impact
- 3Core staying tight to keep you balanced and upright
Common mistakes
- Letting your knee cave inward or landing on a stiff leg
- Overreaching or hopping too far for the pattern
- Leaning over or looking down instead of staying tall
Muscles worked
The 4 way single leg hop mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the 4 way single leg hop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.