Single-Leg Ankle to Hop
The Single-Leg Ankle to Hop mainly works the calves / shins, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Single-Leg Ankle to Hop Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Glutes (gluteus maximus)
How to do the Single-Leg Ankle to Hop
Setup
Stand tall with feet hip-width apart.
Place your hands on your hips for balance and stability.
Movement
Lift one foot slightly off the ground, balancing on the other.
Initiate a small, controlled jump, pushing through the ball of the standing foot.
Keep the torso upright and core engaged throughout the movement.
Land softly on the same foot, absorbing the impact through the ankle, knee, and hip.
Maintain a steady rhythm and focus on balance before switching legs after completing the desired repetitions.
Single-Leg Ankle to Hop FAQs
What muscles does the Single-Leg Ankle to Hop work?
The Single-Leg Ankle to Hop mainly works the calves / shins, with help from the quads and glutes & hips. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Single-Leg Ankle to Hop?
None. The Single-Leg Ankle to Hop is a bodyweight exercise, so you can do it anywhere.
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