10 Best Single-leg Hop Progression Alternatives for Rehab & Power

The Single-leg Hop Progression is done standing. Ranked closest by our scoring: the Single-leg Lateral Hop, the Single-leg Stride Jump and the Single Leg Push-off.

Single-leg Hop Progression

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Single-leg Hop Progression

The steps for the Single-leg Hop Progression itself, so you can judge how close each substitute below really is.

Quadriceps, with abductors, adductors, calves, hamstrings · Other · Advanced · Compound

  1. 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.
  2. Hop forward, jumping and landing with the same leg over the cone.
  3. Use a countermovement jump to hop from cone to cone.
  4. At the end, turn around and go back on the other leg.

The 10 Best Single-leg Hop Progression Alternatives

10 substitutes, ranked by how closely each one matches the Single-leg Hop Progression on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Single-leg Lateral Hop

    1. Single-leg Lateral Hop

    95% match

    Quadriceps · Advanced · Compound

    A straight swap when you want to keep working the quadriceps.

    • Other
    How to perform it
    1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
    2. To begin, execute a counterjump to hop sideways over the cone.
    3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
    4. Continue hopping back and forth.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, the same as the Single-leg Hop Progression
    • Equipment: bodyweight only, the same as the Single-leg Hop Progression
    • Body position: standing, the same as the Single-leg Hop Progression
  3. Single Leg Push-off

    3. Single Leg Push-off

    90% match

    Quadriceps · Intermediate · Compound

    Pick this when you want an easier version that still works the quadriceps.

    • Other
    How to perform it
    1. Stand on the ground with one foot resting on the box, heel close to the edge.
    2. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
    3. Land with the same foot on top of the box, returning your other foot back to the start position.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, the same as the Single-leg Hop Progression
    • Equipment: bodyweight only, the same as the Single-leg Hop Progression
    • Body position: standing, the same as the Single-leg Hop Progression
  7. Scissor JumpsPlay demonstration

    7. Scissor Jumps

    71% match

    Cardio · Intermediate · Compound

    A looser match: it works the heart and lungs rather than the quadriceps.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not quadriceps
    • Equipment: bodyweight only, the same as the Single-leg Hop Progression
    • Body position: standing, the same as the Single-leg Hop Progression
    • Balance: easier to stay steady on than the Single-leg Hop Progression

  8. 8. Burpee

    71% match

    Cardio · Intermediate · Compound

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.

Single-leg Hop Progression FAQ

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.

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