▸ Legs
Single-Leg Hop Progression
QuadricepsOther
beginner · compound · plyometrics
Also works: Abductors · Adductors · Calves · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
02
Hop forward, jumping and landing with the same leg over the cone.
03
Use a countermovement jump to hop from cone to cone.
04
At the end, turn around and go back on the other leg.