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
1
Find a suitable flat space and lay out a fitness ladder or use markers to mimic the shape of a ladder.
2
Stand at the beginning of the ladder balancing on one foot.
3
Jump forward into the next square of the ladder, still on the same foot.
4
Continue to hop forward along the ladder, staying on the same foot for the duration.
5
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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