← EXERCISE LIBRARYPower
Single-Leg Bound
Repeated maximal hops from one leg to the same leg, covering ground. Exposes side-to-side power differences and demands controlled single-leg landings.
- 01Start on one leg with the free leg bent behind you, hips square.
- 02Dip slightly at hip and knee, swing the arms, and drive forward and up off the standing leg.
- 03Land on the same leg on the forefoot with the knee bent and tracking over the toes.
- 04Absorb briefly and push straight into the next bound, keeping the trunk upright.
- 05Do 3 to 5 bounds per leg, walk back, and rest fully between sets.
- 01Same leg, same line.
- 02Hip, knee and toe pointing the same direction on landing.
- 03Cover ground, do not just hop up.
- 01Attempting these before you can control a single-leg landing from a low box — the strength base has to be there or the knee absorbs it.
- 02Hip dropping on the landing side — the gluteus medius is not holding, and the knee collapses inward as a result.
- 03Turning it into a distance contest — the last bound is where landings get sloppy and ankles roll.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.