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The single leg hop for distance is a dynamic lower limb exercise used to assess and develop power, stability, and control through one leg. It primarily targets the quadriceps, gluteals, hamstrings, and calf muscles, while also challenging ankle, knee, and hip stability. This exercise is commonly prescribed in late-stage rehabilitation, particularly following knee or ankle injuries, and is useful for improving return-to-sport readiness and confidence with explosive movements.

  • Stand upright on one leg with your hands on your hips or free for balance.
  • Engage your core and keep your chest upright.
  • Bend slightly through your hip, knee, and ankle to prepare for the jump.
  • Push explosively through your stance leg to hop forward as far as possible.
  • Aim for a controlled and stable landing on the same leg.
  • Land softly through your forefoot, then allow your heel to come down.
  • Absorb the impact by bending through your hip, knee, and ankle.
  • Maintain balance for 2–3 seconds after landing without letting your foot touch down or wobble excessively.
  • Reset your position before repeating.
  • Complete repetitions as prescribed by your physiotherapist.