What should I feel during Single-leg hop and stick?

Foot, knee, and hip stack quietly before the next rep.

What are common mistakes with Single-leg hop and stick?

Knee diving inward; Rushing the stick

How do I progress Single-leg hop and stick?

Add distance only after landings stay quiet and stacked.

What can I do instead of Single-leg hop and stick?

Broad jump, Step-down, Pogo hops

Single-leg hop and stick

Stand on one leg, hop softly, and stick the landing for two seconds.

family=hop and stickpattern=squatforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

anklesPRIME

quads68

glutes56

Primary: ankles
Supporting: quads, glutes

Mechanics

Pattern: squat
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Foot, knee, and hip stack quietly before the next rep.
Progression: Add distance only after landings stay quiet and stacked.
Regression: Use a low step-down if hopping irritates the joint.

Watch for

Knee diving inward
Rushing the stick

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Broad jump
Step-down
Pogo hops

See all 7 ankles exercises in the Atlas

Progression ladder

Beginner / regression: Use a low step-down if hopping irritates the joint.
Standard: Single-leg hop and stick
Advanced / progression: Add distance only after landings stay quiet and stacked.

Atlas metrics

Movement pattern: squat
Primary target: ankles
Supporting muscles: quads, glutes
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Single-leg hop and stick?: Stand on one leg, hop softly, and stick the landing for two seconds.
What should I feel during Single-leg hop and stick?: Foot, knee, and hip stack quietly before the next rep.
What are common mistakes with Single-leg hop and stick?: Knee diving inward; Rushing the stick
How do I progress Single-leg hop and stick?: Add distance only after landings stay quiet and stacked.
What can I do instead of Single-leg hop and stick?: Broad jump, Step-down, Pogo hops

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Verified form media not published yet

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Movement family: hop and stick
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Push-up

nearest visible Atlas substitute found in 3 movement graph hops
movement graph path: Single-leg hop and stick -> Broad jump -> Plyometric push-up -> Push-up
curated substitution in the Atlas
same body part: legs

Train Single-leg hop and stick in Gym Mode → Browse the public Atlas →