Quadriceps
Single-Leg Hop Progression
A progression of single-leg hops that builds explosive power and landing control, moving from small to larger hops.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 30–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Clear a flat, non-slip area and mark a start line.
- 2Stand on one leg with a slight knee bend.
- 3Warm up your ankles and legs.
How to perform
- 1Start with small hops in place on one leg, focusing on soft landings.
- 2Progress to hopping forward for short distances, then longer ones.
- 3Stick each landing for a second to prove control before the next hop.
- 4Complete the planned hops, then repeat on the other leg.
