One Leg Side Hops
Rep Range
Time Based
Hints
Begin in an upright position with your feet close together and your core engaged to foster stability throughout the exercise. For balance and stability, keep your arms slightly bent at the elbows with your hands in front of you. Initially, shift your weight onto one leg, lifting the opposite foot off the ground. As you do so, bend the knee of the lifted leg, drawing it slightly closer to the supporting leg. This tucked position should be maintained during the hop. Using the leg you're standing on, drive a sideways hop, then land on the opposite foot. As you transition with the hop, your hands will act as a counterbalance, assisting with control and balance. When landing, your foot should be flat on the ground, with the knee slightly bent to absorb the impact. The leg that's off the ground remains in its bent, tucked position. Continue the side-to-side hopping pattern, transitioning your weight between the legs and maintaining the leg tuck with each hop.
Common Mistakes
Land with care to prevent injury to the ankles or knees. Avoid leaning too much in any direction, as this can throw off balance. The movement's focus should be on control and stability rather than speed or distance.
Breathing
Breathe in as you prepare for the hop, exhale during the hop, and take another breath as you land, gearing up for the next repetition. This rhythmic breathing not only facilitates muscular function but also helps maintain a consistent pace throughout the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders