4 Way Single Leg Hop

Muscles worked

Setup

1. Stand on one leg with a slight bend in the knee and the opposite foot lifted off the ground.
2. Visualize a cross or 'plus' sign on the floor with your standing foot positioned in the center.
3. Engage your core and hold your arms in an athletic 'ready' position to assist with balance.

How to do it

1. Hop forward and immediately back to the center, then hop to the outside and back to center.
2. Continue the pattern by hopping backward and back to center, then hopping to the inside and back to center.
3. Exhale sharply on each jump and land softly on the mid-foot, absorbing impact through the hip and knee.
4. Maintain a steady, rhythmic tempo, completing the full 'plus' pattern before switching legs.

Form checklist

• Keep the knee tracking directly over the toes; do not let it cave inward upon landing.
• Land quietly to ensure the muscles, rather than the joints, are absorbing the impact.
• Maintain a level pelvis and avoid leaning the torso excessively to either side.
• Keep the non-working leg tucked or slightly behind you to avoid contact with the floor.

Pro tips

• Minimize ground contact time to improve reactive strength—imagine the floor is hot.
• Fix your gaze on a stationary point 5-10 feet in front of you to help maintain balance during directional changes.

Make it harder

• Increase the jump distance for each direction while maintaining perfect landing stability.
• Hold a light medicine ball at chest height to shift your center of gravity and increase core demand.

Frequently asked

What muscles does the 4 way single leg hop work?

The 4 way single leg hop primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the 4 way single leg hop?

The 4 way single leg hop requires no equipment — just your body weight.

Is the 4 way single leg hop good for beginners?

The 4 way single leg hop is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps
• Alternate Leg Kick Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps