Quick Answer
Single-Leg Hop and Hold is a intermediate plyometrics exercise that targets your quadriceps and glutes. It uses only your bodyweight. Stand on one leg with a slight bend in the knee.
Video Tutorial
How to Perform the Single-Leg Hop and Hold
- 1
Stand on one leg with a slight bend in the knee.
- 2
Hop forward or laterally, landing softly on the same foot.
- 3
Hold the landing position for two seconds while maintaining balance.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Leg Hop and Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Front Box Jump
Quadriceps, Hamstrings, Glutes • Other
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Quick Leap Box Jump
Quadriceps, Glutes, Hamstrings • Other
Single-Leg Box Jump
Quadriceps, Glutes • Other
Single-Leg Box Push-Off
Quadriceps, Glutes, Calves • Other
Side-to-Side Box Shuffle
Quadriceps, Adductors, Abductors • Other
Frequently Asked Questions
What muscles does the Single-Leg Hop and Hold work?
The Single-Leg Hop and Hold primarily works your quadriceps and glutes. Secondary muscles include the calves and core.
What equipment do I need for the Single-Leg Hop and Hold?
The Single-Leg Hop and Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg Hop and Hold suitable for beginners?
The Single-Leg Hop and Hold is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Leg Hop and Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Leg Hop and Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.