Single leg hopping (forwards and backwards)

Single leg hopping (forwards and backwards)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the leg and hip that is hopping. You may feel your calf or other leg muscles. The feeling will be different for every person depending on your level of body strength and lifestyle.


  • Start by standing on one leg
  • Then start to hop forwards and backwards focusing on a controlled landing
  • When landing, ensure that the knee does not angle inwards

Main muscles targeted:

  • All muscles of the leg and hips
  • Core for stability

Main benefits:

Single leg hopping of this height is predominantly used as a balance exercise to improve the proprioception and the balance ability of the leg (ankle, knee and hips). It can also be used as a functional exercise to strengthen muscles of the leg in a hopping action and progressively increased in intensity and height of the jump.