Single-Leg Hop Progression

What it is

This dynamic exercise involves hopping forward on one leg, moving over a series of small obstacles. It is a compound movement primarily engaging your quadriceps. You will develop single-leg power, balance, and coordination, also recruiting your abductors, adductors, calves, and hamstrings.

Technique tips

• Maintain a stable, upright torso throughout each hop.
• Absorb your landing softly, bending at the hip and knee.
• Utilize a powerful arm swing to aid your forward momentum.
• Drive through your quadriceps for explosive propulsion over obstacles.
• Ensure your landing knee tracks directly over your mid-foot.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.