Moves/Ab Hops: Single Leg

Ab Hops: Single Leg

ID: 664

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Exercise Types:
Lower Step, Dynamic
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.