10 Best Single-leg Hop Progression Alternatives for Rehab & Power
If you can’t perform the Single-leg Hop Progression, use exercises that load the quadriceps with less impact: Bulgarian split squats, weighted step-ups, controlled pistol squat negatives, low box step-ups, and reverse lunges. Cue: push through the front heel and extend the knee to emphasize quad activation and reduce ankle demand.
Original Exercise: Single-leg Hop Progression
How to Perform Single-leg Hop Progression
- Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
- Hop forward, jumping and landing with the same leg over the cone.
- Use a countermovement jump to hop from cone to cone.
- At the end, turn around and go back on the other leg.
Pro Tips
- Category: Plyometrics
- Force: Push
- Movement type: Compound
Best Single-leg Hop Progression Alternatives
1. Burpee
70.6% MatchHow to perform this exercise
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
2. Astride Jumps (male)
69.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Jump explosively upwards, extending your legs and arms.
- While in the air, spread your legs apart and bring your arms out to the sides.
- Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
3. Fast Skipping
62.3% MatchHow to perform this exercise
- Start in a relaxed position with one leg slightly forward. This will be your starting position.
- Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
- Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.
4. Back And Forth Step
62.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Step forward with your right foot, bending your knee and lowering your body into a lunge position.
- Push off with your right foot and step back to the starting position.
- Repeat the movement with your left foot, alternating legs with each step.
- Continue stepping back and forth, maintaining a steady pace.
5. Dumbbell Burpee
61.9% MatchHow to perform this exercise
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
6. Depth Jump Leap
60.9% MatchHow to perform this exercise
- For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
- Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
- Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
- Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.
7. Bench Sprint
55.6% MatchHow to perform this exercise
- Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
- Push off with your foot on top of the bench, extending through the hip and knee.
- Land with the opposite foot on top of the box, returning your other foot back to the start position.
- Continue alternating from one foot to another to complete the set.
8. Box Jump Down With One Leg Stabilization
55% MatchHow to perform this exercise
- Stand in front of a box or platform with your feet shoulder-width apart.
- Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
- Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
- Hold this position for a few seconds, engaging your calf muscles to maintain balance.
- Slowly step down with the foot that is on the box, returning to the starting position.
9. Carioca Quick Step
54.2% MatchHow to perform this exercise
- Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
- With your right foot, quick step behind and pull the knee up.
- Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.
10. Dumbbell Step Ups
53.9% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Why You Might Need a Single-leg Hop Progression Alternative
You might substitute the single-leg hop because of joint pain, limited equipment, poor landing mechanics, or a training goal that favors strength over plyometrics. High-impact hops increase patellofemoral stress and demand rapid Achilles and ankle stability; switching to controlled unilateral squats or step-ups lowers peak landing forces while still loading the quadriceps eccentrically and concentrically. Technique cue: keep the knee tracking over the second toe and control descent for 2–3 seconds to increase quad tension and protect the knee.
How to Choose the Right Substitute
Select a substitute based on impact tolerance, unilateral strength, and training intent. For power, choose explosive step-ups or shallow box jump variations and emphasize rapid triple extension; cue: drive the hip, knee, and ankle together. For strength or rehab, use slow Bulgarian split squats or pistol negatives with a 3–5 second eccentric to maximize knee-extension torque and quadriceps loading. Also consider available equipment and progress by adding load, range of motion, or tempo rather than immediately increasing impact.
Frequently Asked Questions
What muscles does Single-leg Hop Progression work?
The exercise primarily targets the quadriceps (rectus femoris, vastus lateralis, medialis), with secondary demand on the glutes and calf complex for propulsion and landing. During the landing phase the quads perform eccentric control to absorb force, so proper knee alignment increases quad engagement.
What is the best bodyweight alternative to Single-leg Hop Progression?
A bodyweight Bulgarian split squat is an effective alternative because it isolates the front-leg quadriceps and trains balance. Cue: keep the torso upright, push through the front heel, and lower with a 2–3 second eccentric to maximize quad activation.
Can I build muscle without doing Single-leg Hop Progression?
Yes. You can hypertrophy the quads with slow, loaded unilateral movements like weighted step-ups, split squats, and controlled pistol negatives. Focus on progressive overload, a full range of knee extension, and time under tension to stimulate quad growth.
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