Legs · Bodyweight
Single-leg Hop
How to do the 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
- Accessory
How to do it
Stand on one leg with a slight bend in your knee. Swing your arms and push off your foot to hop forward or upward, landing softly on the same foot with your knee slightly bent to absorb the impact. Immediately hop again, maintaining balance and rhythm. Complete the reps on one leg before switching to the other.
- 1Feel your calf, quad, and glute absorbing and generating force as you hop on one leg
- 2Keep your knee soft and focus on balance and coordination
- 3Engage your core to stabilize and maintain upright posture
Common mistakes
- Avoid letting your knee collapse inward or landing on a stiff leg
- Don't overreach or jump too far; control distance
- Avoid leaning excessively or looking down; stay tall
Muscles worked
The single-leg hop mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the 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 April 2026.