Single Leg Hop with Leg Raise

Instructions

1. Stand tall on one leg with the other leg lifted in front of you.

2. Keep the lifted leg straight with the hip flexed to about hip height.

3. Push off the standing leg and perform a small hop in place or in the direction prescribed.

4. Keep the lifted leg straight and held at hip height throughout the hop.

5. Land softly on the standing leg.

6. Bend through the ankle, knee, and hip slightly to absorb the landing.

7. Regain balance without letting the lifted leg drop.

8. Continue for the prescribed number of hops or time.

9. Switch sides and repeat.

Common Compensations

• Do not let the standing knee cave inward.

• Do not let the lifted leg bend or drop below hip height.

• Do not land stiff-legged.

• Do not lean your torso backward or forward to help hold the leg up.

• Do not let the ankle roll inward or outward on landing.

• Do not make the hop so large that you lose control.

Extra Info

• You should feel this mostly in the glutes, quads, calves, and ankle stabilizers of the standing leg.

• You may also feel the hip flexors and quad of the lifted leg working to hold it straight and up.

• The goal is to maintain the leg position while producing a soft, controlled single-leg hop.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.