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

Single-leg Hop Progression
Primary Muscle
Quadriceps
Equipment
Other
Difficulty
Advanced
Type
Compound
Secondary Muscles: Abductors, Adductors, Calves, Hamstrings
How to Perform Single-leg Hop Progression
  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.
Pro Tips
  • Category: Plyometrics
  • Force: Push
  • Movement type: Compound

Ranked Single-leg Hop Progression Alternatives

Best Match
Single-Leg Lateral Hop

1. Single-Leg Lateral Hop

95% Match
Quadriceps Other Advanced Isolation
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.
Single-Leg Stride Jump

2. Single-Leg Stride Jump

94.2% Match
Quadriceps Other Advanced Isolation
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.
Single Leg Push-off

3. Single Leg Push-off

89.7% Match
Quadriceps Other Intermediate Isolation
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.
Side Standing Long Jump

4. Side Standing Long Jump

81.9% Match
Quadriceps Body-weight Intermediate Isolation
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.
Single Leg Butt Kick

5. Single Leg Butt Kick

76.4% Match
Quadriceps Body-weight Beginner Isolation
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.
Side Hop-Sprint

6. Side Hop-Sprint

71.3% Match
Quadriceps Other Intermediate Isolation
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.
Scissor Jumps (male)

7. Scissor Jumps (male)

70.8% Match
Cardiovascular-system Body-weight Intermediate Isolation
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.
Burpee

8. Burpee

70.6% Match
Cardiovascular-system Body-weight Intermediate Isolation
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.
Jack Burpee

9. Jack Burpee

70% Match
Cardiovascular Body-weight Intermediate Isolation
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.
Astride Jumps (male)

10. Astride Jumps (male)

69.4% Match
Cardiovascular-system Body-weight Intermediate Isolation
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.

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.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use the exercise substitution finder to compare ranked alternatives for your available equipment and training preference.

Try the Exercise Substitution Finder →