Mobility

Ladder Single Leg Hop

The Ladder Single Leg Hop boosts leg strength, stability, and cardiovascular fitness. This exercise enhances balance, agility, focus, and is ideal for athletes seeking swift footwork and one-legged stability.

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Ladder Single Leg Hop instructions

Step-by-step instructions

Find a suitable flat space and lay out a fitness ladder or use markers to mimic the shape of a ladder.

Stand at the beginning of the ladder balancing on one foot.

Jump forward into the next square of the ladder, still on the same foot.

Continue to hop forward along the ladder, staying on the same foot for the duration.

Try to land in the centre of each square to help with balance and coordination. Repeat the process with the other foot.

Find a suitable flat space and lay out a fitness ladder or use markers to mimic the shape of a ladder.

Stand at the beginning of the ladder balancing on one foot.

Jump forward into the next square of the ladder, still on the same foot.

Continue to hop forward along the ladder, staying on the same foot for the duration.

Try to land in the centre of each square to help with balance and coordination. Repeat the process with the other foot.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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