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.

Common errors

Knee diving inward
Rushing the stick
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

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

Cossack squat Same pattern: squat · Shared equipment: bodyweight
Cyclist squat Same pattern: squat · Shared equipment: bodyweight
Knee-over-toe step-up Same pattern: squat · Shared equipment: bodyweight
Pistol squat Same pattern: squat · Shared equipment: bodyweight
Shrimp squat Same pattern: squat · Shared equipment: bodyweight

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