Single Leg Hop

Definition

The single leg hop is a plyometric exercise where you explosively jump forward or upward off one foot and land on the same foot, building single-leg power, ankle stiffness, and proprioception. This movement trains the reactive strength component of running - the ability to rapidly absorb and redirect ground reaction forces through one leg. For HYROX^® athletes, single leg hops develop the explosive propulsion and landing mechanics that improve running speed and efficiency.

Technique & Form

1. Stand on your right foot with a slight knee bend, arms at your sides. Lift your left foot slightly off the ground.
2. Swing your arms forward and drive through the ball of your right foot to hop forward 60-100 cm. Push off explosively from the ankle and hip.
3. Land softly on the ball of your right foot, immediately bending your knee to absorb the impact. Your knee should track over your toes without collapsing inward.
4. Stabilize for 1-2 seconds before performing the next hop. As you progress, reduce the stabilization time to create a continuous bounding rhythm.
5. Complete all reps on one leg before switching. Typical sets: 5-8 hops per leg.

Muscles Worked

• Primary: Gastrocnemius, soleus, quadriceps, glutes (jumping leg)
• Secondary: Hamstrings, hip flexors
• Stabilizers: Gluteus medius, ankle stabilizers, core musculature

Common Mistakes

• Collapsing on landing: Knee caving inward indicates weak hip stabilizers. Practice shorter hops with emphasis on controlled, aligned landings before increasing distance.
• Flat-footed landing: Landing heel-first increases impact forces. Always land on the ball of the foot and let the heel lower naturally.
• Insufficient arm drive: Arms generate 15-20% of hop momentum. Drive them forward aggressively to maximize distance and height.

Benefits

• Develops reactive strength and ankle stiffness for faster running ground contact
• Builds single-leg landing mechanics that reduce injury risk
• Trains the stretch-shortening cycle used in every running stride
• Improves proprioception and balance under dynamic conditions

HYROX^® Context

Running is a series of single-leg hops. Each stride involves a brief flight phase, single-leg landing, and explosive push-off - the exact pattern single leg hops train. This exercise directly supports all running segments by improving ground contact time and propulsive force per stride. It also transfers to the Burpee Broad Jump station, where explosive single-leg and double-leg power determines speed. Program 3-4 sets of 5-8 hops per leg as part of your plyometric warm-up, 2 times per week.

Variations & Alternatives

• Skater Jump - lateral single-leg bounding for frontal-plane power
• Tuck Jump - bilateral plyometric for maximum vertical power
• Single Leg Squat to Bench - slow-strength single-leg exercise for building the base before plyometrics

FAQ

How far should I hop? Start with 60-80 cm per hop and progress to 100-120 cm. Quality of landing is more important than distance. If you cannot stabilize the landing, shorten the hop.

Are single leg hops safe for beginners? Only if you have adequate single-leg strength first. You should be able to perform 15 bodyweight single leg calf raises and 10 single leg squats to bench before adding hops. Otherwise, start with double-leg jumping.

Add plyometric training to your HYROX^® program at ROXBASE - the hybrid athlete's training hub.