Legs · Bodyweight
Single Leg Hopping
How to do the single leg hopping, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg with a slight bend in the knee. Hop straight up and land softly on the same leg, absorbing the impact through your ankle, knee, and hip, then immediately rebound into the next hop.
- 1Feel your calf and quad load and spring on each hop
- 2Land softly through the ball of your foot
- 3Keep your hips level and core braced for balance
Common mistakes
- Do not land with a stiff, locked knee
- Avoid letting the standing knee collapse inward
- Do not let your torso lean or twist off balance
Muscles worked
The single leg hopping mainly works the calves, quads, and glutes, with the lower abs, hamstrings, lower back, upper abs, obliques, hip flexors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- AdductorsMinor
Kovo programs the single leg hopping 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.