Cardio Single-Leg Forward Hop
Build explosive leg power! This single-leg hop blasts cardio & improves balance. A plyometric move for agility & fitness.
The Cardio Single-Leg Forward Hop mainly works the quads and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Cardio Single-Leg Forward Hop Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Long Thigh (sartorius)
Cardio Single-Leg Forward Hop Variations and Alternatives
How to do the Cardio Single-Leg Forward Hop
Start in a standing position with your feet together.
Lower yourself into a slight squat to prepare for the jump.
Explosively jump forward as far as you can, landing softly on the balls of your feet and then immediately sinking back into a squat.
Without pausing, quickly jump backward to the starting position, again landing softly and maintaining balance.
Repeat for the desired number of repetitions or for a set period.
Ensure that your movements are controlled and that you maintain a good posture throughout.
Rest for the appropriate period between sets before continuing.
Remember to warm up before performing any plyometric exercises, and if you're new to plyometrics, start with lower intensity to build up your technique and strength.
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Cardio Single-Leg Forward Hop FAQs
What muscles does the Cardio Single-Leg Forward Hop work?
The Cardio Single-Leg Forward Hop mainly works the quads and glutes & hips, with help from the hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Cardio Single-Leg Forward Hop?
None. The Cardio Single-Leg Forward Hop is a bodyweight exercise, so you can do it anywhere.
What workout day should the Cardio Single-Leg Forward Hop go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cardio Single-Leg Forward Hop variations and alternatives?
Similar exercises include the Single-Leg 4-Way Hop, Alternating Foot Hopscotch, Backward Run and Body Throw.
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