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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Single-leg Lateral Hop

   95% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

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

   How to perform this exercise

   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
2. 

   2. Single-leg Stride Jump

   94% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand to the side of a box with your inside foot on top of it, close to the edge.
   2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
   3. Land in the same position that you started, using your inside leg to decelerate the impact.

   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. 

   3. Single Leg Push-off

   90% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
4. 

   4. Side Standing Long Jump

   82% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
   2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
   3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

   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
   • Balance: easier to stay steady on than the Single-leg Hop Progression
5. 

   5. Single Leg Butt Kick

   76% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   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
   • Balance: easier to stay steady on than the Single-leg Hop Progression
6. 

   6. Side Hop-sprint

   71% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   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
   • Balance: easier to stay steady on than the Single-leg Hop Progression
7. Play demonstration

   7. Scissor Jumps

   71% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   8. Burpee

   71% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
   3. Kick your feet back into a push-up position.
   4. Perform a push-up, keeping your body in a straight line.
   5. Jump your feet back into the squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into a squat position to begin the next repetition.

   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
   • Balance: easier to stay steady on than the Single-leg Hop Progression
9. Play demonstration

   9. Jack Burpee

   70% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position, placing your hands on the ground in front of you.
   3. Kick your feet back, landing in a push-up position.
   4. Perform a push-up, lowering your chest to the ground and then pushing back up.
   5. Jump your feet forward, landing in a squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into the squat position to begin the next repetition.

   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
10. Play demonstration

    10. Astride Jumps

    69% match

    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively upwards, extending your legs and arms.
    4. While in the air, spread your legs apart and bring your arms out to the sides.
    5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
    6. 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