Single-leg hop and stick
- Intermediate
- Bodyweight
- Unilateral
Stick the landing: knee over foot and hold still for 2 s
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes, Calves
How to do it
- Stand on one leg with a slight knee bend.
- Hop a short distance forward on the same leg.
- Land on that leg absorbing with your hip and knee, and hold still for 2-3 s before the next rep.
Common mistakes
- Landing stiff-legged, heel first.
- Letting the knee cave in or the hip drop to one side.
Tips
- A stable landing matters more than distance: if you wobble, hop shorter.
- A classic knee-injury prevention drill for jumping and cutting sports.