Single leg hopping (In a quadrant)

Single leg hopping (In a quadrant)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs, hip and foot. Under the foot can in some people feel very fatigued but this is normal.


  • Start by standing on one leg with something to mark out the quadrant
  • Then start to hop diagonally and side to side focusing on a controlled landing
  • The distance and height you hop will determine the difficulty of the exercise
  • 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). The multi direction is designed to challenge all aspects of lower limb balance with the more directional changes further challenging the balance ability of the person performing it. 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.